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TRX Back Row
A suspension trainer horizontal pull that targets lats, rhomboids, and traps to build upper back strength, improve posture, and enhance core stability; scalable by adjusting body angle.
About Exercise
Equipment
Others
Difficulty
3/5 • Intermediate
Primary Muscle Groups
Lats, Traps
Secondary Muscles
Forearms, Abs
Popularity Score
8
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
No
Requires Spotter
No
Space Needed
Small
Noise Level
Low
Muscle Breakdown
View Muscle MapLats
9/10Traps
8/10Upper Traps, Mid Traps, Lower Traps
Shoulders
7/10Rear Delts
Biceps
6/10Forearms
4/10Abs
3/10Programming
Typical Rep Range
8-15 reps
Rest Between Sets
60-90 seconds • Adjust based on intensity
How to Perform
Anchor TRX straps securely overhead at chest height. Grip handles with neutral palms facing each other, step back to extend arms fully, and align body in a straight plank from head to heels.
- Engage core and squeeze glutes to maintain straight body line.
- Exhale and retract shoulder blades to pull chest toward handles.
- Bend elbows close to sides, driving them down and back.
- Pull until chest aligns with hands.
- Hold contraction briefly, squeezing back muscles.
- Inhale and extend arms slowly to lower body with control.
- Repeat while keeping shoulders down and back.
Coaching Tips
Form Cues
- Squeeze shoulder blades together.
- Keep body plank-straight.
- Drive elbows back, not up.
- Maintain neutral wrists.
- Avoid momentum; control descent.
Breathing
Inhale during the lowering phase and exhale as you pull your chest up, bracing core throughout.
Tempo
2-1-1
Range of Motion
Lower until arms are fully extended with body straight; pull until chest reaches handle level without shrugging shoulders.
Safety
Safety Notes
- Ensure secure anchor supports full body weight.
- Check strap lengths are even.
- Stop if sharp shoulder or back pain occurs.
- Avoid if acute shoulder impingement present.
- Keep movements controlled to prevent strain.
Spotting
No spotter needed; use self-assisted regressions like bent knees if balance is an issue.
Common Mistakes
- Sagging hips or arching back
- Shrugging shoulders toward ears
- Flaring elbows wide
- Using biceps to pull instead of back
- Rolling shoulders forward at bottom
When to Avoid
- Acute shoulder impingement
- Lower back strain
- Wrist tendonitis
Flexibility Needed
- Shoulder flexion to 90 degrees
- Hip extension for plank stability
Build Up First
- Basic plank hold competency
- Familiarity with horizontal pulling motion
Also known as
Suspension Row, Inverted Row, TRX Row
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