TRX Row

This bodyweight pulling exercise uses a suspension trainer to target your entire back, building strength in the lats, rhomboids, and biceps.

How to do it

1. Grasp the handles of a suspension trainer with a neutral grip, palms facing each other.
2. Lean back, extending your arms fully, keeping your body straight from head to heels.
3. Engage your core and pull your chest towards your hands, squeezing your shoulder blades together.
4. Pause briefly at the top, then slowly lower yourself back to the starting position with control.
5. Maintain a rigid body throughout the movement, avoiding any sagging in the hips.

Tips

• Adjust your foot position: the closer your feet are to the anchor point, the harder the exercise.
• Keep your elbows close to your body to emphasize the lats, or flare them slightly for more upper back.
• Focus on initiating the pull with your back muscles, not just your arms.
• Control the eccentric (lowering) phase to maximize muscle engagement.

Muscles

Primary: Lats, Rhomboids

Secondary: Biceps, Rear deltoid, Traps