TRX Standing High Row

Traps, Rear DeltsTRX Suspension Trainer

A horizontal pulling variation with wide elbows that focuses on the upper back and rear delts. Improves shoulder posture and scapular stability.

How to do it

1Face the anchor, grab the handles, and lean back keeping your body rigid.

2Flare your elbows wide at shoulder height and pull your chest up to the handles.

3Squeeze your shoulder blades together at the top, keeping your elbows high without shrugging.

4Pause for a second at peak contraction in your upper back.

5Lower your body back down smoothly, keeping constant tension on the straps.

Common mistakes

Dropping your elbows down toward your ribs, shifting the load away from your rear delts to your lats.

Breaking at the hips, breaking the straight line of your body.

Jerking your torso at the bottom to build momentum for the pull.

Breathing

Inhale as you lower your body down; exhale as you pull your chest up to the handles.

Make it harder or easier

Stand more upright to make the set easier, or walk your feet forward toward the anchor to make it harder.

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.