The TRX Back Row is one of the foundational suspension-training exercises used to develop upper-body pulling strength through a horizontal rowing pattern. By using body weight as resistance, the exercise targets the latissimus dorsi, rhomboids, trapezius, rear deltoids and biceps while simultaneously requiring substantial core activation to maintain proper body alignment throughout the movement. One of the key advantages of the TRX Back Row is its scalability. By simply changing body angle, athletes can easily adjust resistance without modifying equipment. This makes it an excellent exercise for beginners and advanced athletes alike while serving as a natural progression toward more demanding pulling exercises such as Inverted Rows, Chin Ups and Pull Ups. The instability of the suspension straps also increases the demand placed on shoulder stabilizers and trunk musculature.
Pull
TRX back row
Maintain a straight line from head to heels. Brace the core and glutes before initiating the movement. Begin by retracting the shoulder blades. Drive the elbows down and back. Pull the chest toward the handles. Keep the neck in a neutral position. Control the eccentric phase completely. Maintain full-body tension throughout the set.
Allowing the hips to sag. Losing trunk alignment. Pulling primarily with the arms. Shrugging the shoulders. Using momentum to complete repetitions. Reducing range of motion. Failing to control the lowering phase.
Scapular TRX Row - TRX Back Row - Feet Forward TRX Row - Feet Elevated TRX Row - Inverted Row - Chin Up
Standing Band Row - High Angle TRX Row - Assisted TRX Row - Partial Range TRX Row