Video Coming Soon
We're working on adding video demonstrations for this exercise.
TRX High Row
TRX High Row is a suspension pulling exercise targeting mid traps and rear deltoids to build upper back strength and posture; adjust by body angle for progression.
About Exercise
Equipment
Others
Difficulty
3/5 • Intermediate
Primary Muscle Groups
Traps, Shoulders
Secondary Muscles
Biceps, Forearms
Accessory Muscles
Abs
Popularity Score
7
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
No
Requires Spotter
No
Space Needed
Small
Noise Level
Low
Muscle Breakdown
View Muscle MapTraps
9/10Mid Traps
Shoulders
8/10Rear Delts
Lats
7/10Biceps
4/10Forearms
3/10Abs
2/10Programming
Typical Rep Range
8-15 reps
Rest Between Sets
60-90 seconds
How to Perform
Adjust TRX straps to hip height. Face the anchor, grasp handles with neutral grip, and step back until arms are extended and body is inclined.
- Drive elbows back and out to shoulder height.
- Squeeze shoulder blades together as you pull chest toward handles.
- Keep body in a straight plank line.
- Lower body slowly with control, extending arms fully.
- Repeat for reps, maintaining tension.
Coaching Tips
Form Cues
- Squeeze blades together
- Elbows high and wide
- Plank body straight
- Core tight always
Breathing
Inhale as you lower your body; exhale as you pull up and squeeze.
Tempo
3-1-1
Range of Motion
Start with arms fully extended; pull until elbows form 90 degrees and hands reach shoulder level; lower to full extension without sagging.
Safety
Safety Notes
- Secure anchor before starting
- Stop if shoulder pain occurs
- Engage core to protect spine
- Check straps for wear
Spotting
No spotter needed; use self-assisted angle adjustments for safety.
Common Mistakes
- Sagging hips
- Using momentum to swing
- Dropping elbows low
- Arching lower back
When to Avoid
- Shoulder impingement
- Acute back pain
Flexibility Needed
- Shoulder flexion for grip
- Ankle dorsiflexion for stance
Build Up First
- Basic plank hold
- Familiarity with bodyweight rows
Also known as
TRX Upper Row, Suspension High Row, TRX Face Pull Row
Found this helpful?
Share your thoughts or help us improve this guide.
Master your movement.
Experience automatic exercise detection and rep counting - powered by the motion of your Apple Watch.
subscribe to our newsletter
ProductContact Us
hello@trainfitness.aiFind Us
130 Spadina Avenue, Toronto,
Ontario, M5V 0H4, Canada
©2025 All Rights Reserved
