TRX Wide Row: how to do it right
In short: Horizontal pull on straps, elbows flared, targeting upper back width with maximum tension at mid-range.
How to do it, step by step
- 1Set the incline: the more horizontal you are, the harder it is. Grab the handles, body braced in a plank.
- 2Flare your elbows out to about 45 to 90 degrees from your torso, wrists lined up with your forearms.
- 3Pull by bringing your shoulder blades together, handles toward the upper chest, elbows wide.
- 4Return under control, arms almost straight, without loosening the brace.
- 5Continuous, smooth rhythm, no jerking or dead time at the top or bottom.
The mistake to avoid
Don't shrug your shoulders toward your ears: keep them down as you pull.
Other common mistakes
- Pulling with your biceps while keeping your elbows tucked: flare your elbows and start with the shoulder blades to target the upper back.
- Breaking the body line by arching or by breaking at the hips: keep your pelvis braced, one single line from shoulders to heels.
- Swinging to use momentum: slow down, especially the return, and let the upper back handle the load at mid-range.
- Not going all the way down with straight arms: look for the full range to stretch then contract hard.
Muscles worked
- Main:
- Back (width)
- Supporting:
- Biceps, Rear delts
Lats and teres major for width, but above all the upper back fibers: mid traps, rhomboids and rear delt that pull the shoulder blades together. The biceps and brachialis bend the elbow in assistance. The flared elbows steer the work toward the upper lats rather than low thickness.
What to replace it with
Same muscle, same part of the movement: these exercises do the same job.
- Wide-Grip Lat Pulldown ›
- Assisted Pull-Up Machine ›
- Single-Arm Kettlebell Bent-Over Row ›
- Close Neutral-Grip Lat Pulldown ›
- Neutral-Grip Pull-Up ›
Frequently asked questions
How do I do the wide TRX row correctly?
First set your incline: the more horizontal you are, the harder it is. Grab the handles, body braced in a plank, and pull by flaring your elbows to 45 or even 90 degrees from your torso, handles toward the upper chest. Bring your shoulder blades together first, then return with almost straight arms without ever loosening the brace. Continuous rhythm, no dead time at the top or bottom.
How far should I pull on the wide TRX row?
Full range: at the bottom your arms are almost straight to stretch the upper back, at the top the handles reach the level of your upper chest with your shoulder blades squeezed. Do not cut the bottom out of fear of losing control, that is where you get the stretch. Just keep your brace locked over the whole range.
Where should I feel the wide TRX row?
You should feel your upper back: between the shoulder blades at the rhomboids and mid traps, plus the back of the shoulder. If it is mostly your biceps burning, your elbows stayed tucked against your torso. Flare them out and think about starting with the shoulder blades, the biceps drops out of the equation right away.
What pace should I do the reps at?
Continuous, smooth rhythm with no jerking. The tension peaks at mid-range, when your forearms are perpendicular to the straps: slow down that middle pass slightly to lengthen the time under tension. Do not stop at the bottom or the top, the resistance drops there and you are resting for nothing.