TRX row

How to Do TRX Row: Muscles Target, Benefits and Tips

The TRX Row exercise is one of the best TRX exercises for your lats. It requires nothing but a suspension band to perform this upper body exercise. And even beginners can perform this to strengthen the body with no weights. 

Exercise: TRX Row

Muscles Worked: Upper Back (Latissimus Dorsi, Rhomboids, Traps), Shoulders, Biceps, Core

Equipment Needed: TRX suspension trainer or similar suspension trainer

What Is TRX Row Exercise?

The TRX Row exercise is an effective strengthening exercise that develops the upper back muscles. It’s a beginner-friendly bodyweight exercise that builds a stronger back without the use of free weights. 

TRX Row uses a fitness tool called TRX. It’s a suspension band that conveniently adds resistance to almost any exercise and can be used to workout anywhere. 

What does TRX stand for?

TRX stands for Total Body Resistance Exercise. This fitness tool was developed by a former Navy Seal as a way to get in shape and do resistance training no matter where you are in the world.

Why Do Rows With a Suspension Band? 

Doing rows with TRX allows you to tint your body forward when rowing. This creates gravity to work against you and gives more resistance to the exercise without using free weights. It’s an effective, no-free weight to do resistance workouts.

On contrary to dumbbell bent-over rows, this TRX workout adds resistance to your whole body. This allows your full-body to be challenged while keeping the focus still on the back muscles. 

If you’ve been performing bodyweight rows with no weight, this is a great way to advance your workout. 

What Muscles Do TRX Rows Work?

The TRX row works all major muscles in your upper and middle back including the lats, traps, and rhomboids. They also effectively targets your shoulders and core. 

What Are The Benefits? 

The primary benefit of this row exercise is that it’s easy to work the back muscles. The posterior chain, in particular, is one area that takes certain exercises to target and engage. Not only that, but most of those back strengthening exercises also involve the bulky fitness equipment. 

This suspension band version truly provides an excellent way to engage the posterior chain with just a light-weight, portable band. 

Additionally, when done correctly, the suspension band rows may help develop the strength in the core and shoulders. By using the band, they enforce the use of your body’s stability muscles. They’ll be heavily involved to bring control and stability throughout the exercise. 

The movement of the rows also helps train athletes for the strokes and swings. They develop the range as well as the strength and power you need for any upper body athletic movements. 

The use of the suspension band in this exercise also increases the need for core stabilization. As opposed to regular rowing exercises where your feet are planted on the floor, TRX row uses only the heels as an anchor. 

This smaller base of support creates more needs for core stability and abdominal engagement. This makes your deep abdominal muscles a secondary group of muscles the exercise can train and target. 

TRX truly brings those added benefits that you wouldn’t otherwise get from row exercises. 

Suspension trainers are also light, portable, and compact. They make it effortless to work all those posterior muscles in any environment. Whether you workout at home, gym, or in a hotel room, you can do this exercise without hassle. 

It’s also easy to adjust the challenge and intensity with the suspension bands and body reclining angle. You can make it as advanced as can be or as beginner-friendly depending on your fitness level and needs. 

How to Do TRX Row

  1. Set your suspension band so the handles are slightly below your chest height. 
  2. Grasp the handles with an overhand grip with palms facing up towards the ceiling. Walk out with your feet so that your arms are completely extended and your back is parallel to the floor. Your body should also form a straight line from your head to heels. 
  3. Keeping your body in a straight line and shoulders back, tighten your abs and engage your core. Pull your body upward until your elbows are by your sides. Hold for 2 seconds and slowly return to the starting position. 


How Many Reps and sets

  • Beginners: 8-10 reps, 2-3 sets
  • Intermediate: 12-15 reps, 2-3 sets
  • Advance: 15 reps, 3-4 sets

How to Adjust The Exercise Difficulty

When performing TRX workouts, it’s easy to adjust the exercise difficulty to meet your level and needs. 

You can add or lessen the challenge by adjusting the length of the TRX straps. Making them longer usually indicates increased difficulty and shorter straps eases the challenge.

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