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TRX Rear Delt Row
Suspension trainer row variation that targets rear deltoids, rhomboids, and traps to build upper back strength and improve posture; scalable by adjusting body angle for different fitness levels.
About Exercise
Equipment
Body Weight, Others
Difficulty
3/5 • Intermediate
Primary Muscle Groups
Shoulders, Traps
Secondary Muscles
Biceps, Abs, Lower Back
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 MapShoulders
10/10Rear Delts
Traps
9/10Mid Traps, Lower Traps
Lats
7/10Biceps
5/10Abs
4/10Rectus Abdominis
Lower Back
3/10Erector Spinae
Programming
Typical Rep Range
8-15 reps
Rest Between Sets
60-90 seconds
How to Perform
Anchor TRX straps securely overhead. Face the anchor, grasp handles with neutral grip, step forward to lean back with arms extended and body in a straight plank.
- Engage core to maintain plank position.
- Retract and depress shoulder blades.
- Pull chest toward handles by driving elbows out and back, keeping them high.
- Squeeze shoulder blades at the top.
- Slowly extend arms to lower body back to start.
- Maintain control throughout.
Coaching Tips
Form Cues
- Elbows flared high
- Squeeze blades together
- Core tight, no sag
- Drive with back
- Controlled descent
Breathing
Inhale as you lower your body; exhale as you pull toward the handles while bracing your core.
Tempo
2-1-2
Range of Motion
Lower until arms are fully extended with body straight; pull until chest reaches hand level without arching back.
Safety
Safety Notes
- Ensure secure anchor point
- Avoid if acute shoulder pain
- Progress angle gradually
- Keep shoulders down away from ears
- Discontinue on sharp joint pain
Spotting
Spotting not required; use self-assisted foot position or partner to assist bodyweight if needed.
Common Mistakes
- Hips sagging or arching back
- Using momentum to swing
- Elbows dropping low
- Shrugging shoulders
- Incomplete range
When to Avoid
- Acute shoulder impingement
- Recent back injury
- Wrist tendonitis
Flexibility Needed
- Adequate shoulder flexion
- Thoracic spine mobility
- Ankle dorsiflexion for stability
Build Up First
- Basic plank hold
- Familiarity with rows
- Core engagement proficiency
Also known as
TRX High Row, Suspension Rear Delt Row, TRX Upper Back Row
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