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Exercise guide
TRX Row
This bodyweight pulling exercise uses a suspension trainer to target your entire back, building strength in the lats, rhomboids, and biceps.
What this exercise works
- Muscles
- latissimus dorsi · rhomboids · biceps brachii · posterior deltoid · trapezius
- Goals
- hypertrophy · strength
- Equipment
- Suspension trainer
- Category
- Strength
- Difficulty
- beginner
Demonstration
Step 1
Step 2
How to perform the movement
- Grasp the handles of a suspension trainer with an overhand grip, palms facing each other.
- Lean back, extending your arms fully, keeping your body straight from head to heels.
- Engage your core and pull your chest towards your hands, squeezing your shoulder blades together.
- Pause briefly at the top, then slowly lower yourself back to the starting position with control.
- Maintain a rigid body throughout the movement, avoiding any sagging in the hips.
Technique cues and common mistakes
- Keep your elbows close to your body to emphasize the lats, or flare them slightly for more upper back.
- Focus on initiating the pull with your back muscles, not just your arms.
- Control the eccentric (lowering) phase to maximize muscle engagement.
Make the movement easier or harder
- Adjust your foot position: the closer your feet are to the anchor point, the harder the exercise.