TRX row

3 × 10-12  ·  Equipment: No equipment, TRX

Muscle groups: Back · Arms

How to do trx row

1. Grab the TRX handles with palms facing each other and walk back until the straps are taut.
2. Set your body leaned back, feet together, back straight and body in one line.
3. Keep your abs and glutes tight so your body does not bend.
4. Pull your chest toward the handles driving your elbows back and squeezing your shoulder blades.
5. Pause briefly at the end of the movement.
6. Straighten your arms slowly back to the lean without letting your hips drop.

Mistakes to avoid

• Do not bend at the hips: your body must move as one rigid plank.
• Avoid shrugging as you pull; lead with your elbows going back.
• Do not let your hips sag or arch your lower back when straightening your arms.
• To avoid injury, control the speed and use a more upright angle if you struggle to hold the plank.

Progression

• Increase difficulty by walking your feet further back, bringing your torso closer to the floor.
• Add reps per week until you complete 12 clean ones.
• You can add 2-second pauses with your chest near the handles.
• Once you master the most horizontal angle, progress to dumbbell rows or added weight.