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TRX Single-Arm Row
Unilateral horizontal pull using TRX suspension trainer that targets lats, rhomboids, and rear delts to build back strength and core stability; addresses muscular imbalances with adjustable body angle.
About Exercise
Equipment
Others
Difficulty
3/5 • Intermediate
Primary Muscle Groups
Lats, Traps
Secondary Muscles
Abs, Obliques, 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 MapLats
9/10Teres Major
Traps
8/10Mid Traps, Upper Traps
Shoulders
7/10Rear Delts
Biceps
6/10Abs
5/10Rectus Abdominis
Obliques
5/10External Obliques
Lower Back
4/10Erector Spinae
Programming
Typical Rep Range
8-15 reps
Rest Between Sets
60-90 seconds
How to Perform
Anchor TRX securely overhead. Grip single handle with one hand, stand facing anchor, lean back to create tension with body in diagonal line, feet shoulder-width apart.
- Brace core to maintain straight body line.
- Retract and depress working shoulder blade.
- Pull body toward handle by bending elbow, keeping it close to side.
- Squeeze back at top with hand near chest.
- Slowly extend arm to lower body with control.
- Switch sides after reps.
Coaching Tips
Form Cues
- Squeeze shoulder blade back
- Keep core braced
- Elbow tight to body
- No torso rotation
- Control the descent
Breathing
Inhale as you lower, exhale as you pull.
Tempo
2-1-2
Range of Motion
From full arm extension with body angled back to hand at chest while keeping torso rigid and aligned.
Safety
Safety Notes
- Start upright to build strength
- Avoid if acute shoulder pain
- Ensure secure anchor
- Discontinue sharp low back pain
- Use split stance for stability
Spotting
Not required; self-spot with body angle adjustments.
Common Mistakes
- Allowing hips to sag
- Rotating torso
- Shrugging shoulder
- Dropping body quickly
- Rolling shoulder forward
When to Avoid
- Acute shoulder impingement
- Lower back instability
Flexibility Needed
- Shoulder flexion for grip
- Hip mobility for stance
Build Up First
- Basic horizontal row technique
- Core bracing competency
Also known as
Single Arm TRX Row, TRX One-Arm Row, Suspension Trainer Single-Arm Row
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