TRX Row

Lats, Biceps, RhomboidsTRX Suspension Trainer

A bodyweight inverted row using TRX suspension trainers. Strengthens the lats, rhomboids, and biceps while teaching scapular control.

How to do it

1Grab the TRX handles, walk your feet forward, and lean back until the straps are taut.

2Extend your arms fully, keeping your body in a straight plank line from head to heels.

3Retract your shoulder blades and pull your chest to the handles, driving your elbows back.

4Pause at the top, squeezing your back muscles tightly.

5Lower yourself back down with control to the starting position.

Common mistakes

Sagging or arching your hips, which strains your lower back and disengages your back muscles.

Jerking your torso to start the movement, reducing target muscle activation.

Shrugging your shoulders during the pull, placing unnecessary tension on your neck and upper traps.

Breathing

Exhale as you pull your chest to the handles, and inhale as you lower back down.

This is general guidance, not a medical opinion. Listen to your body: if it hurts, stop. If you have an injury or a chronic condition, talk to a doctor first.