TRX Row
A suspension inverted row: lean back from overhead straps, then pull the chest to the handles with a rigid plank.
How to do it
- Face the overhead anchor and grip one handle in each hand with a neutral grip.
- Walk the feet forward until the body is a straight line leaning back, arms long.
- Brace the trunk so the hips do not sag or pike.
- Pull the chest toward the handles by driving the elbows back along the ribs.
- Pause with the shoulder blades squeezed, without shrugging toward the ears.
- Lower until the elbows straighten, then reset the plank before the next pull.
Key technique cue
Hold the plank, hips up, pull the chest to the handles.
Common mistakes
- ✕ Letting the hips sag so the pull becomes a sit-up instead of a row.
- ✕ Flaring the elbows wide and shrugging, which dumps the work into the neck.
- ✕ Bending the knees to cheat the angle instead of walking the feet to scale load.
- ✕ Pulling the handles to the hips instead of bringing the chest to the hands.
Benefits
- ✓ Scales a horizontal pull by changing body angle, with no barbell or cable stack.
- ✓ Trains the upper back and biceps while the trunk holds a moving plank.
- ✓ Fits travel and small-studio setups that already have a suspension trainer.
Progression: from easier to harder
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Step 1 You are here - TRX Row
- Towel Doorframe Row
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Step 2
About the exercise
The TRX row is a bodyweight pull on two overhead straps. You face the anchor, hold the handles, and walk the feet forward until the body is one straight line leaning back. From straight arms you pull the chest to the handles, elbows close, then lower under control. Changing the body angle changes the load. The back does the pull; the biceps and rear delts help; the trunk has to keep the plank from sagging.
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