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TRX Row
The TRX Row is a strength exercise with a TRX for your back. Share of the load in the Zulta muscle model: rhomboids 16%, mid traps 16% and lats (upper) 15%.
Also known as: suspension row
How to do it
- Anchor a suspension trainer overhead and shorten the straps to mid length.
- Hold a handle in each hand and walk the feet forward until the body leans back with straight arms.
- Brace the body in a straight line from head to heels.
- Row the chest toward the handles, driving the elbows back beside the ribs.
- Lower slowly until the arms are straight.
Tips
- Step the feet closer to the anchor to make it harder.
- Keep the straps taut the whole time.
Common mistakes
- Letting the hips sag toward the floor.
- Letting the straps rub against the arms.
- Shrugging the shoulders as the body rises.
Muscles worked by the TRX Row
Share per muscle in the Zulta muscle model. The model spreads the load of one rep over 40 muscles, based on EMG and biomechanics research.
Rowing the body up to a bar; the body stays in a plank. Rowing toward the torso is shoulder extension plus scapular retraction: mid traps, rhomboids and lats lead, rear delt and elbow flexors assist; torso support decides how much the lower back works.
TRX Row alternatives
Different equipment
No equipment
Make it harder
Frequently asked questions
What muscles does the TRX Row work?
Mainly the rhomboids, mid traps and lats (upper). The rear delts, lats (lower), biceps (long head), biceps (short head) and brachialis assist.
Is the TRX Row good for beginners?
Yes. The TRX Row is rated beginner in the Zulta library: the technique is easy to learn with a light weight.
What is a good alternative to the TRX Row?
For example the Australian Pull Up, Ring Row and Smith Machine Inverted Row. They train mostly the same muscles, some with different equipment.
How do you make the TRX Row harder?
Add weight or reps, or move on to the Seal Row and Chest Supported T-Bar Row.
Sources
- Lehman et al. 2004, Dyn Med 3:4 (lat and back exercises)
- Fenwick et al. 2009, JSCR 23(5):1408-1417 (rowing exercises)
Log your sets in Zulta
Zulta tracks your sets, weights and muscle load next to your running, riding or Hyrox training. The app opens soon.