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TRX Three-Way Row
Suspension trainer exercise combining rotational, square, and extended-arm pulls to target back, shoulders, and core for upper body strength and stability; scalable by body angle.
About Exercise
Equipment
Rings
Difficulty
4/5 • Intermediate
Primary Muscle Groups
Lats, Traps
Secondary Muscles
Biceps, Abs, Obliques, Lower Back, Forearms
Popularity Score
5
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, Lower Traps
Shoulders
7/10Rear Delts
Biceps
5/10Abs
5/10Rectus Abdominis
Obliques
5/10External Obliques
Lower Back
4/10Erector Spinae
Forearms
3/10Programming
Typical Rep Range
6-12 reps
Rest Between Sets
60-90 seconds
How to Perform
Anchor TRX at chest height. Grasp one handle with neutral grip, step back to extend arms, feet shoulder-width, body plank-straight from head to heels.
- Rotate torso away, reach free arm down.
- Pull body up with working arm, rotate torso toward strap, reach free arm high.
- Return to start slowly.
- From square position, pull chest to handle, squeeze shoulder blade.
- Lower controlled to extension.
- Extend free arm out, keep hips square.
- Pull up again, pause at top, then lower.
Coaching Tips
Form Cues
- Keep body plank straight
- Squeeze shoulder blade back
- Rotate from core, not arms
- Hips square on square pull
- Control the descent
Breathing
Inhale during eccentric lowering; exhale and brace core while pulling.
Tempo
2-1-2
Range of Motion
Full arm extension at bottom to chest nearing handles at top, torso rotates fully in first and third pulls.
Safety
Safety Notes
- Secure anchor point
- Inspect straps for damage
- Avoid if shoulder instability
- Brace core to protect spine
- Neutral wrists
- Stop on sharp pain
Spotting
Not required; use bodyweight control or assisted variations for beginners.
Common Mistakes
- Sagging hips
- Shrugging shoulders
- Rushing eccentric phase
- Rotating from arms only
- Arching lower back
When to Avoid
- Shoulder impingement
- Lower back injury
- Wrist tendinitis
Flexibility Needed
- Shoulder flexion to 150 degrees
- Thoracic rotation
- Ankle dorsiflexion for stability
Build Up First
- Master basic TRX row
- Plank hold proficiency
- Core bracing competency
Also known as
Triple-Position TRX Row, TRX 3-Way Row
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