TRX Row: how to do it right
In short: The TRX row is a bodyweight horizontal pull that targets back thickness, with maximum tension at mid-range.
How to do it, step by step
- 1Grab the handles and walk your feet back to tilt your body: the more horizontal you are, the harder it is.
- 2Brace: body aligned ankle-hip-shoulder, no break at the hips.
- 3Pull by driving your elbows back and squeezing your shoulder blades, torso toward the handles.
- 4Pull up until your hands reach your ribs, without arching your lower back.
- 5Lower slowly under control, arms almost straight but shoulders active.
- 6Continuous rhythm: 2 seconds down, 1 second up, no jerking.
The mistake to avoid
Don't let your hips sag: keep your body aligned from head to heels.
Other common mistakes
- Breaking at the hips to cheat: keep your abs and glutes braced to stay in a strict plank.
- Pulling your shoulders up into your ears: pull your shoulder blades down and together before pulling.
- Pulling with just your arms: start the movement with shoulder blade retraction, not with the biceps.
- Lowering too fast and letting go: control the phase where your back lengthens, shoulders always active.
Muscles worked
- Main:
- Back (thickness)
- Supporting:
- Back (width), Biceps, Rear delts
The lats and especially the rhomboids and mid traps build thickness by retracting the shoulder blades. The rear delt assists shoulder extension, the biceps and brachialis bend the elbow, and the spinal erectors plus the abs brace the trunk in a plank.
What to replace it with
Same muscle, same part of the movement: these exercises do the same job.
Frequently asked questions
How do I do the TRX row right?
Grab the handles and walk your feet back to tilt your body, the more horizontal you are the harder it is. Brace to stay aligned ankle, hip, shoulder, without breaking at the pelvis. Pull by driving your elbows back and squeezing your shoulder blades, until your hands reach your ribs, without arching your lower back. Lower under control, arms almost straight but shoulders always active.
How far do I pull?
Pull until your hands reach rib level, elbows behind your torso, without arching your lower back to gain a few centimeters. At the bottom, let your arms extend almost fully, but keep your shoulders active, never hang with your shoulders up in your ears.
Where should I feel it?
You should feel your mid back, between the shoulder blades: rhomboids and mid traps. If you only feel your biceps, you are pulling with your arms: start every rep by squeezing your shoulder blades before bending your elbows. The lats and the back of the shoulder also take part.
How do I adjust the difficulty on the straps?
It is all set by the angle of your body. Bring your feet closer to the anchor and stand more upright to make it easier, walk your feet forward to lie more horizontal and make it harder. Change by half a step at a time, the difficulty gap is huge on this exercise.