TRX Row (How To, Muscles Worked, Benefits)

The TRX Row is a bodyweight pulling exercise that targets the upper back, arms, and core using suspension straps. By adjusting your body angle, you can easily scale the resistance to match your strength level.

This movement helps develop posture, pulling strength, and shoulder stability, making it a versatile choice for all fitness levels.

Primary Muscles Worked: Latissimus Dorsi, Rhomboids, Rear Deltoids
Secondary Muscles Worked: Biceps, Forearms, Core (stabilization)
Equipment Needed: TRX or Suspension Trainer

How To Do TRX Rows

Step-by-Step Instructions

Set-Up:
- Adjust the TRX straps so the handles hang around waist height.
- Stand facing the anchor point and grab the handles with your palms facing each other.
- Walk your feet forward and lean back, keeping your body straight from head to heels, your weight should be supported by your arms.
Execution:
- Start with arms fully extended and shoulders engaged (don’t let them shrug forward).
- Pull your chest toward the handles by driving your elbows back and keeping them close to your body.
- Squeeze your shoulder blades together at the top of the movement.
- Slowly lower yourself back to the starting position with control.
Tips for Proper Form:
- Keep your body straight, avoid letting hips sag or bend.
- Control the movement both up and down.
- The closer your feet are to the anchor point, the harder the exercise becomes.

Key Benefits

Builds upper-back strength and improves posture.
Strengthens arms and grip using only bodyweight.
Engages core and stabilizers for full-body control.
Easily adjustable to suit any strength level.

Modifications and Variations

Easier Option:
- Step back to make your body more upright and reduce resistance.
- Perform single-arm holds or isometric rows for control.
Harder Option:
- Walk your feet closer to the anchor point to increase the angle.
- Elevate your feet to make the movement more challenging.
- Perform Single-Arm TRX Rows for unilateral strength and stability.

Common Mistakes

Rounding the Back: Keep your core tight and spine neutral.
Flaring Elbows: Pull with elbows close to your body for better engagement.
Using Momentum: Avoid jerking, move in a slow, controlled manner.
Not Controlling the Eccentric: The lowering phase is key for muscle development.

Reps and Sets Recommendations

For Strength: 3–4 sets of 6–8 slow, controlled reps.
For Hypertrophy: 3–4 sets of 8–12 reps.
For Endurance or Warm-Up: 2–3 sets of 12–15 light, steady reps.

TRX Row Variations

There are numerous ways you can variations to TRX Rows, making them easier or much harder. Here are a few:

With Knees Bent

If you find yourself really struggling to pull yourself up, the quickest and simplest way to make the movement easier is to bend your knees. This is a great variation for both beginners and/or anyone trying to squeeze out those last couple of reps of a set.

With Feet Elevated

If you trying to make your TRX Rows more challenging, start by elevating your feet. A bench or a box both work great for putting your feet up onto while you row. For even more of a challenge, use a Stability Ball to place your feet on.

With Weight

Another way to make TRX Rows more difficult is to add extra resistance, generally in the form of a weight vest or weight plates. Lay a 25 or 45-pound plate on your chest and then go to work.

TRX Row Alternatives

If you can’t do TRX Rows – maybe because of an injury or lack of equipment – here are a few alternatives that may work as a substitute.

Want more options? Here are 13 alternatives and variations for Inverted Rows. You’ll find plenty of exercises using different pieces of equipment as well as beginner and advanced movements.

Barbell Bent Over Rows

If you don’t have TRX Straps or an object you feel comfortable hanging it off of, then I would suggest opting for Barbell Bent Over Rows.

It’s the same movement pattern and comes with almost all of the same benefits – no straps or rack required. Just make sure to really brace your core to protect your back while doing Bent Rows.

Dumbbell One Arm Row

If you don’t have a rack or a barbell, but you do have dumbbells – give DB One Arm Rows a try.

Like Barbell Bent Rows, it’s a very similar movement pattern with similar benefits.