TRX High Row

Rear delts, Traps, RhomboidsTRX Suspension Trainer

The TRX high row is a horizontal pulling movement designed to strengthen the rear delts, rhomboids, and upper traps. It builds upper back strength and improves scapular control while easily adjusting to your fitness level.

How to do it

1Face the anchor point, grab the handles, and lean back with your body fully straight.

2Flare your elbows out to the sides at shoulder height, maintaining strap tension.

3Initiate the pull by squeezing your shoulder blades together and pulling your upper chest to the handles.

4Bring the handles to face level while keeping your shoulders down away from your ears.

5Slowly lower yourself back down with control until your arms are fully extended.

Common mistakes

Arching the lower back or letting the hips sag, losing core alignment.

Shrugging the shoulders up toward the ears, overloading the upper traps.

Using body momentum or hip swings to pull yourself up.

Breathing

Exhale as you pull your chest toward the handles. Inhale as you control the return.

Make it harder or easier

Step further back from the anchor to decrease resistance. Step forward toward the anchor to increase the body angle and load.

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.