Exercise guide
TRX Row
The TRX Row uses suspension straps and bodyweight to train the middle back. The lats and biceps assist as the chest is pulled toward the handles and the body remains in a straight line.
Training context
Muscles Worked by the TRX Row
The middle back retracts and controls the shoulder blades, while the lats and biceps help pull the torso upward. Foot position changes the difficulty by altering the body angle.
Record the strap height and foot placement when comparing sessions. Move the feet backward to make the exercise easier or forward to increase the amount of bodyweight being pulled.
Technique overview
Keep the body rigid as the elbows drive back
Hold the handles with the arms extended and lean back into a straight body position. Pull the chest toward the handles by driving the elbows behind the body and bringing the shoulder blades together. Avoid lifting the hips or thrusting the ribs forward. Lower slowly until the arms extend and the shoulders remain controlled.
Treat this as an overview and use a range, pace, and setup you can control.