How to do a TRX Row

Authored by Fitbod

About TRX Row

Sets Logged
407,334
Popularity Rank
351st
Difficulty
Beginner
Back Strength
8 mSCORE 61st
Equipment Required
Primary Muscles
Secondary Muscles

Instructions: How To

TRX Row is a compound, bodyweight exercise that primarily targets the back. The use of a TRX strap helps to prevent compensating for strength discrepancies between sides, while also adding some instability to the movement. You can also easily add or remove resistance during your set by stepping your feet closer or further from the anchor point. This is a great exercise for adding some variety to your rows, as well as building strength.

  1. Standing upright with your feet shoulder-width apart, grab ahold of the TRX handles with your palms facing inward. The TRX handles should be just below your chest.
  2. Brace your core by breathing into your stomach and flexing your abdominal muscles to maintain a straight alignment from your heels to your shoulders.
  3. Keeping your chest forward and shoulders back, slowly extend your elbows to full arm extension allowing your body to become more horizontal to the ground.
  4. Maintain straight alignment from your heels to your shoulders as you flex your elbows to return to the starting position.

Common Mistakes

  • Adjusting Difficult with TRX

    Copying someone else’s form is usually a great way to learn an exercise. With TRX straps, it can be a bit more tricky. Adjusting where you stand in relation to the anchor point will add more or less resistance to the exercise. Make sure you’re positioning yourself in a way that gives you the proper resistance for your current capabilities.

Reps & Weight: How much to lift

Use this calculator to see Fitbod's possible first recommendations for you. This would be your starting line, based on more than 4.5 billion logged sets from 1.1 million users.

  • beginner
    3
    sets
    9
    reps
    1 Set Max
    10
    reps
  • intermediate
    4
    sets
    9
    reps
    11
    reps
  • advanced
    4
    sets
    10
    reps
    12
    reps

Enter your stats to calculate your Reps & Weight