TRX Single-Arm Row

PullTRXBW

Single-handle TRX row demanding both a strong unilateral pull and significant anti-rotation core control, since the body wants to twist toward the working side.

Demo: TRX Training

Sets

3

Reps

8-12 per side

Rest

1:30

Contraindications

None significant.

Setup

Configure the TRX into single-handle mode (threading one handle through the other). Grip with one hand, feet offset or square, lean back into a plank.

Execution

  1. 1Set the body square to the anchor point before starting
  2. 2Pull the working arm back, driving the elbow to the ribs
  3. 3Resist any rotation of the hips or shoulders throughout the pull
  4. 4Lower under control back to full extension, then switch arms

Key cues

  • Resist rotation — this is an anti-rotation drill as much as a row
  • Keep both shoulders and hips square throughout
  • Elbow drives to the hip, not straight up
  • Switch arms only after completing full reps on one side

Common faults

  • Rotating the torso toward the working arm to cheat the pull
  • Hips dropping or sagging during the row
  • Uneven foot stance causing instability
  • Rushing reps and losing the anti-rotation control that makes this valuable

Tweaks

  • Add a rotation at the top for a dynamic anti-rotation-to-rotation variant
  • Offset foot stance for a self-spotting beginner version
  • Hold a light weight in the front-rack position on the free hand for advanced core loading

Regressions

TRX Row

Muscles

Primary: Latissimus Dorsi, Obliques

Secondary: Rhomboids, Biceps Brachii, Core

Notes

One of the best low-equipment anti-rotation core drills disguised as a back exercise; frequently used in both S&C and physical therapy settings.

Sources

Attribution: TRX Training / Fitness Anywhere