TRX Row

PullTRXBW

Bilateral suspension-trainer row — the TRX equivalent of the inverted row, with continuously adjustable difficulty via foot position and body angle rather than fixed bar height.

Demo: TRX Training

Sets

3

Reps

10-15

Rest

1:15

Contraindications

None significant; excellent for nearly all populations given the continuous difficulty adjustability.

Setup

Set the TRX to roughly mid-length. Face the anchor point, hold both handles, walk the feet forward and lean back into a straight-body plank position.

Execution

  1. 1Keep the body rigid in a straight line from head to heels
  2. 2Pull the chest toward the handles, driving elbows back
  3. 3Squeeze the shoulder blades together at the top
  4. 4Extend the arms fully under control to lower back down

Key cues

  • The steeper the lean, the harder the row — control your own difficulty
  • Keep the body a rigid plank, don't let the hips drop
  • Squeeze the shoulder blades at the top, not just bend the elbows
  • Walk feet forward gradually as strength increases

Common faults

  • Hips sagging or piking, breaking the plank line
  • Not adjusting body angle to match strength level, either too easy or unsafely hard
  • Yanking with the arms instead of a controlled pull driven by the back
  • Letting the straps go slack momentarily and losing tension

Tweaks

  • Adjust foot position closer to the anchor to increase difficulty progressively
  • Wide-grip TRX row to bias upper back/rear delts
  • Add a rotation at the top (T-row) for an added core/shoulder component

Regressions

Inverted Row (Bodyweight / Australian Pull-Up)

Progressions

TRX Single-Arm Row

Muscles

Primary: Latissimus Dorsi, Rhomboids

Secondary: Biceps Brachii, Core, Rear Deltoids

Notes

TRX is treated as a first-class equipment category here; the row is the flagship TRX pulling movement and the base from which all single-arm and Y-T-W variants are derived.

Sources

Attribution: TRX Training / Fitness Anywhere