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TRX Row

Step by step instructions, muscle activation and variants for the TRX Row.

MediumRear shouldersTrapezius

About this exercise

The suspended row is a bodyweight pulling exercise performed using gymnastic rings or suspension straps. By leaning back with straight arms and rowing your chest up to the handles, you effectively target the lats, rhomboids, and biceps. The angle of your body controls the difficulty — the more horizontal you are, the harder the movement.

How to Perform

  • Set the rings or suspension straps to roughly waist or hip height
  • Grip the handles with an overhand or neutral grip and walk your feet forward until your body is at an angle
  • Hang with arms fully extended, body in a straight line from head to heels
  • Brace your core and squeeze your shoulder blades together
  • Pull your chest up toward the handles, keeping your elbows close to your sides
  • Pause at the top with your chest near the handles
  • Slowly lower yourself back to the starting position with control
  • Repeat for the desired number of repetitions

Muscle Activation

Primary
Rear shouldersTrapeziusMiddle back
Secondary
BicepsOuter forearmMiddle chest

Common Mistakes

Common mistakes content is coming soon.

About the TRX Row

The TRX Row is a foundational movement that builds strength and muscle through controlled, progressive overload. Train it 1 to 2 times per week with 3 to 5 working sets per session, gradually adding weight or reps as form holds up.

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