TRX Suspended Plank Row

Lats, Biceps, AbsTRX Suspension Trainer

Combines a static single-arm suspended plank with a row. Hits your back, biceps, and core while demanding total-body stability.

How to do it

1Set up in a high plank with your feet locked into the TRX straps.

2Shift your weight onto one arm, keeping your shoulders and hips square to the floor.

3Grab the free TRX handle and row it toward your waist.

4Brace your core and squeeze your glutes to prevent your torso from twisting.

5Lower the strap with control and repeat.

Common mistakes

Rotating your hips or shoulders, which takes work off the core.

Arching your lower back, signaling a loss of core tension.

Yanking the strap with momentum instead of rowing with control.

Breathing

Inhale in the plank position and exhale as you row the handle to your waist.

Make it harder or easier

To make it easier, widen your hand placement for a larger base of support.

To make it harder, pause and hold the squeeze at peak contraction.

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.