How do I make the exercise harder?

To increase resistance, move your feet closer to the anchor point to create a deeper angle. The more horizontal your body becomes, the more weight you are required to pull.

What is the best foot stance for stability?

A shoulder-width stance provides the most stability, but you can use a staggered stance with one foot behind the other if you need more balance support.

Where should the handles be at the top of the row?

The handles should be at the sides of your mid-chest or lower ribcage. Avoid pulling them too high toward your face, as this shifts the load to your upper traps.

How to Master the TRX Row: Form and Technique Guide

Learn the correct form for the TRX row to build back strength and improve posture. Includes step-by-step instructions and common mistakes to avoid.

How to Perform

Face the anchor point and grab the handles with a neutral grip while keeping your feet shoulder-width apart.
Lean back until the straps are taut and your body forms a straight line from head to heels.
Engage your core and pull your chest toward the handles by retracting your shoulder blades.
Keep your elbows tucked close to your ribcage as you reach the top of the movement.
Lower yourself back to the starting position with control, fully extending your arms without locking the elbows.
Maintain a rigid plank position throughout the entire set to ensure proper alignment.

Common Mistakes

Sagging hips or an arched lower back during the pull.
Leading the movement with the chin instead of the chest.
Allowing slack in the straps at the bottom of the rep.
Shrugging the shoulders upward toward the ears.

Muscles Worked

Primary movers

Back

Stabilizers

Biceps
Rear Deltoids
Core
Forearms

Related Guides

2 Handed Kettlebell Swing — Strength
3D lunge warmup — Strength
4-count burpees — Strength

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