TRX Row
TRX Row trains 6 of the 18 muscle groups Full Coverage tracks: Mid-back / traps 85%, Rear delts 50%, Biceps 50%, Lats 35%, Forearms 30%, Abs 15%.
How to do it
- Grasp the handles of a suspension trainer with an overhand grip, palms facing each other.
- Lean back, extending your arms fully, keeping your body straight from head to heels.
- Engage your core and pull your chest towards your hands, squeezing your shoulder blades together.
- Pause briefly at the top, then slowly lower yourself back to the starting position with control.
- Maintain a rigid body throughout the movement, avoiding any sagging in the hips.
Muscles it trains
Percent of one session's target for that muscle. Anything at 100% finishes that muscle on its own.
- Mid-back / traps 85%
- Rear delts 50%
- Biceps 50%
- Lats 35%
- Forearms 30%
- Abs 15%
How it compares
Compared with the Seated Cable Row, it loads Rear delts 20 points lower, Abs 15 points higher, Mid-back / traps 5 points lower. It needs Suspension trainer where the other uses Cable machine. Compared with the TRX Y-Fly, it loads Biceps 50 points higher, Lats 35 points higher, Mid-back / traps 30 points higher.
Other ways to train this
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Seated Cable Row
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Barbell Row
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Dumbbell Row
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Machine Row
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T-Bar Row
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Chest-Supported Row
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Inverted Row
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Two-Arm Kettlebell Row
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Cable Bent-Over Row
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Smith Machine Row
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Chest-Supported Kettlebell Row
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Pendlay Row
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Wide-Grip Cable Row
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One-Arm Chest-Supported Row
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Chest-Supported Smith Row
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One-Arm Kettlebell Row
Other exercises for the Mid-back / traps
Related guides
Exercise illustrations and data by RepDB (repdb.co), used under licence.
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