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TRX Rotating Row

Intermediate

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TRX suspension row with torso rotation targeting lats, rhomboids, and core for upper body pulling strength and rotational stability; intensity adjusts via body angle.

About Exercise

Equipment

Others

Difficulty

4/5 • Intermediate

Primary Muscle Groups

Lats, Traps

Secondary Muscles

Biceps, Lower Back, Glutes

Popularity Score

Goals

Strength

Stability

Conditioning

Training Style

Calisthenics

Functional Training

Setup Requirements

Requires Rack

Requires Bench

Requires Spotter

Space Needed

Small

Noise Level

Low

Muscle Breakdown

View Muscle Map

Lats

10/10

Teres Major

Traps

8/10

Mid Traps, Lower Traps

Shoulders

7/10

Rear Delts

Abs

6/10

Rectus Abdominis, External Obliques

Obliques

6/10

External Obliques, Internal Obliques

Biceps

5/10

Lower Back

4/10

Erector Spinae

Glutes

3/10

Programming

Typical Rep Range

8-15 reps

Rest Between Sets

60-90 seconds

How to Perform

Anchor TRX at mid-height. Face anchor, hold one handle with right hand, lean back to extend arm fully, body in straight plank with feet shoulder-width.

Pull elbow back to draw hand to ribcage.
Rotate torso right, opening chest and extending arm behind you.
Maintain straight body line from head to heels.
Rotate torso back to center.
Extend arm forward to start.
Switch sides after reps.

Coaching Tips

Form Cues

Core tight
Elbow close to body
Rotate from torso
Stay plank straight
Control descent

Breathing

Inhale as you extend and return; exhale during pull and rotation.

Tempo

2-1-2

Range of Motion

Pull until hand reaches ribcage with elbow at 90 degrees; rotate until chest faces side while keeping hips square; full arm extension at start.

Safety

Safety Notes

Avoid if acute shoulder pain
Check anchor security
Start upright for beginners
No sharp pain in back
Adjust for strap comfort

Spotting

Not required; self-spot with foot position adjustments.

Common Mistakes

Sagging hips
Using momentum
Arching lower back
Incomplete rotation
Straps rubbing skin

When to Avoid

Shoulder impingement
Acute lower back pain

Flexibility Needed

Shoulder flexion to 150 degrees
Thoracic rotation mobility

Build Up First

Master basic TRX row
Core stability competency

Also known as

TRX Single-Arm Row with Rotation, TRX Rotational Row, Single-Arm TRX Row

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