Shoulders
TRX Rows
A versatile bodyweight movement for building a resilient back and improving posture through suspension training.
How to perform.
Follow the sequence — setup is half the lift.
Adjust the TRX straps to a short or mid-length setting and stand facing the anchor point while gripping the handles.
Walk your feet forward toward the anchor point to create a slight backward lean, keeping your arms fully extended and palms facing each other.
Engage your core and glutes to maintain a rigid plank position from your head to your heels.
Pull your chest toward the handles by retracting your shoulder blades and driving your elbows straight back.
Pause briefly at the top of the movement when your thumbs are near your ribs, ensuring your shoulders remain down and away from your ears.
Lower your body back to the starting position with control, fully extending your arms without letting your hips sag.
Common mistakes.
Fix these first — they cost reps, kilos, and joints.
- Allowing the hips to sag or the lower back to arch instead of maintaining a straight plank.
- Leading the movement with the chin or neck rather than the chest.
- Losing tension in the straps at the top of the rep by 'flipping' the wrists or over-pulling.
- Using momentum or a shrugging motion to pull the weight upward.
Muscles worked.
The primary movers do the work; the stabilizers keep the path honest.