How do I make the exercise harder or easier?

Adjust the difficulty by changing your foot position. Moving your feet closer to the anchor point increases the angle and resistance, while stepping further back makes the exercise easier.

Where should I feel the engagement most?

You should primarily feel this in the muscles between your shoulder blades and the back of your shoulders. If you feel it mostly in your biceps, focus on pulling from the elbows.

Is this exercise safe for people with shoulder injuries?

The TRX row is often safer than fixed-bar rows because the handles allow for a natural range of motion in the wrists and shoulders. However, always consult a professional if you have acute pain.

How to Move Properly: TRX Row Exercise Guide

Master the TRX Row with our expert guide. Learn correct form, avoid common mistakes, and build upper body strength using suspension training.

How to Perform

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

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

Primary movers

Upper Back

Stabilizers

Rear Deltoids
Biceps
Core
Trapezius

Related Guides

Arm Raises (T/Y/I) — Shoulders
Arnold Press — Shoulders
Australian pull-ups — Shoulders

Upper Back · Shoulders