TRX Row - How to Perform, Muscles, Variants | SatisFIT Skip to main content

TRX Row

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

MediumRear shouldersTrapezius

About this exercise

The Inverted Row with Straps uses suspension straps to perform a horizontal pulling movement with bodyweight resistance. By adjusting your body angle, you control the difficulty, making it accessible for beginners while remaining challenging for advanced athletes.

How to Perform

  • Anchor the straps securely at a fixed point above hip height and grab a handle in each hand
  • Walk your feet forward until your body is at an angle and your arms are fully extended
  • Brace your core and keep your body in a straight line from head to heels
  • Pull your chest up toward the handles by driving your elbows back and squeezing your shoulder blades together
  • Hold briefly at the top when your hands reach your sides
  • Slowly lower yourself back to the starting position with arms fully extended
  • Increase difficulty by walking feet further forward to make your body more horizontal

Muscle Activation

Primary
Rear shouldersTrapeziusMiddle back
Secondary
BicepsOuter forearm

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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