TRX Single-Arm Row

lats, biceps, rear delts, coreTRX Suspension Trainer

The TRX single-arm row is a unilateral exercise targeting your back, shoulders, and core. Rowing with one arm forces your body to resist rotation and builds core stability.

How to do it

1Grab a TRX handle with one hand, face the anchor point, and lean back into tension.

2Keep your non-working arm at your side or extended for balance, forming a straight line from head to heels.

3Pull your body up by driving your elbow past your torso and squeezing your shoulder blade, keeping your hips square.

4Lower yourself back down with control until your arm is fully extended.

5Complete your reps, then switch sides.

Common mistakes

Twisting your torso during the pull, which takes work away from your back.

Heaving with your hips or shoulders to generate momentum.

Breaking your wrist or overusing your forearm instead of pulling with your back.

Breathing

Exhale as you pull your chest up toward the handle; inhale as you smoothly lower back down.

Make it harder or easier

To make it easier, step further away from the anchor point to decrease your body angle.

To make it harder, walk your feet closer to the anchor or narrow your stance.

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.