How to Do the TRX Row
The TRX row uses suspension straps so you lean back and pull your chest to your hands, working your back and arms with an adjustable angle. It is useful for beginners, home training and anyone wanting a shoulder-friendly rowing option.
Log every set of your TRX Row in Superlift
Muscles worked
Primary
- Lats
Secondary
- Biceps
- Abs
How to do the TRX Row
- 1
Adjust the straps to about mid-chest height and hold the handles with palms facing each other.
- 2
Walk your feet forward and lean back with your arms straight.
- 3
Straighten your body from head to heels and brace your core.
- 4
Pull your chest toward your hands, driving your elbows back.
- 5
Squeeze your shoulder blades together at the top.
- 6
Lower yourself with control until your arms are straight.
- 7
Keep your body rigid throughout.
Form cues to remember
- Body stays in one line
- Elbows drive back
- Chest to your hands
- Control the lowering
TRX Row video tutorial
Common mistakes
Hips sagging
Squeeze your glutes and abs to keep your body straight.
Shrugging your shoulders
Pull your shoulders down before you row.
Letting your hands drift wide
Keep your elbows close to your ribs.
Jerking yourself up
Use a slower, smoother pull and step back if you cannot control it.
Sets and reps
| Muscle growth | 3–4 sets of 8–15 reps, 60–90 seconds rest |
|---|---|
| Endurance | 2–3 sets of 15–20 reps at a steeper angle |
| Strength | Move your feet forward to lower your body angle and add difficulty |
Make sure the anchor point is secure before leaning back. Use a more upright angle if you feel strain in your shoulders or elbows.
Superlift for iPhone
Track your TRX Row and watch it go up
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TRX Row FAQ
How do I make TRX rows easier or harder?
Step your feet closer to the anchor to be more upright and easier, or walk them forward to lean back and make it harder. Elevating your feet adds difficulty.
TRX row vs inverted row?
Both are bodyweight rows. The TRX lets your hands rotate and is easier to adjust, while the barbell version has a fixed grip.
Can I do TRX rows at home?
Yes. You can anchor straps to a sturdy door, beam or pull-up bar that can hold your weight. Check the anchor before each use.
