5 Highly Effective TRX Row Exercises You Need to Know

The TRX row is a staple for developing your entire back and biceps. Here are 5 variations you need to know.

Feeling overwhelmed by the sheer volume of TRX exercises to choose between? You’re not alone.

There are a few different row variations you can do; the great thing is each one hits your body in a little bit of a different way.

Below I’ll explain how to perform 5 crucial TRX Row variations and their differences. 

Alright, let’s get to it.

How To Correctly Perform a TRX Row

Below I’ll break down the key components you need to know so you can master any row variation with confidence. 

Set TRX Straps to Proper Length

Row-specific TRX exercises require you to set your strap length somewhere between its shortest position and a mid-length position.

trx strap fully shortened

Note from Ant: I typically recommend keeping the TRX straps at their shortest position (seen above) for most rowing exercises. Depending on your home setup and space, you may need to take a modified approach.

Adjusting the length of your straps is pretty straightforward – I explain how to step by step in this post.

Foot Position 

Set your feet roughly shoulder width to begin. 

Slowly walk your feet closer to the anchor point of the straps. 

As you do this, your body should be getting lower to the ground, which will get you into the starting position for this exercise.

Bracing & Body Position

Engage your core muscle by sucking your belly button in towards your spine. 

Next, take a deep breath inhaling to create internal pressure that wraps around your abdominal muscles and expands both sides of your ribs. 

Executing the Movement

Start with your arms fully extended and squeeze your glutes to help keep your body in alignment.  

First, focus on squeezing your shoulder blades together and backward

Next, roll your shoulders down towards the ground behind you – this is a subtle movement.

Finally, drive your elbow towards the ground behind you while pulling your chest forward. 

traditional trx row exercise

1. TRX Row

The row is one of the core exercises that you should know if you plan to incorporate suspension training into your workout routine.

This version of the row is a bilateral (two-arm) movement that is done standing upright at a slight angle.


This traditional TRX Row has a few notable benefits worth highlighting: 

  • Beginner Friendly: Easy to modify the level of difficulty based on your level of fitness
  • Increased Upper Body Strength: Helps improve overall upper body strength by targeting several muscle groups
  • Improved Posture: Row exercises help strengthen the muscles responsible for your back posture when seated/standing.

2. TRX Low Row

The low-row variation is a modified version with increased difficulty. 

A TRX Low Row exercise effectively targets the same muscles as its traditional counterpart. 

However, you may notice an increased activation of the biceps and abs to help stabilize your body during this exercise variation.


This TRX Low Row variation has a few notable benefits worth highlighting: 

  • Challenges Core Stability: This modified row variation increased the challenge by introducing core instability in the lower position challenging your core muscles.
  • Increased Difficulty: By entering a lower body angle, you’re adding more tension across the target muscle groups by adding more bodyweight resistance.

3. TRX High (Rear Delt) Row

A TRX High Row is considered a moderately advanced exercise technique. 

This row variation places most tension on the upper back muscles, including the rear deltoids, by shifting the elbows higher (and further away from the torso).


This TRX High Row variation has a few notable benefits worth highlighting: 

  • Beginner Friendly: Easy to modify the level of difficulty based on your level of fitness
  • Improved Shoulder Strength: This exercise helps build strength by targeting the rear deltoids, traps, and upper rhomboids.

4. TRX Inverted Row

Inverted rows are a great transition exercise for beginners to develop enough strength to perform a pull-up. 

The inverted row puts your body parallel to the floor, where you will experience the greatest resistance.


This TRX Inverted Row variation has a few notable benefits worth highlighting: 

  • Advanced Technique: This row variation offers a challenge for any fitness level through the inverted angle of your body and grip strength. 
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5. TRX Single-Arm Row

Unilateral exercises are critical to incorporate into any workout program. 

Mainly, unilateral exercises like the single-arm row help limit muscular imbalances that can occur during bilateral movements (barbell bent over a row).


This TRX Single-Arm Row variation has a few notable benefits worth highlighting:

  • Improved Muscle Activation: Increased firing rates of muscle motor units, which is important for developing strength
  • Prevents Muscle Imbalances: Helps prevent overcompensation of dominant muscles on one side of the body
  • Improved Muscle Mobility: Improves the ability of your stabilizing muscles to handle movement throughout different planes

Frequently Asked Questions About TRX Rows

Here are some of the most common questions we’ve compiled and answered for you regarding this exercise. 

What Muscles Does TRX Row Work?

The TRX row is a workout that strengthens the muscles in your back. It focuses on your “lats,” the muscles that run down the sides of your back and the muscles that help support your shoulders. The unstable nature of the TRX training style also engages your biceps– the muscles in your arms. This exercise is a great way to improve your back muscles’ strength and posture.

How Do I Make My TRX Row Harder?

To make your TRX row harder, you can adjust the distance between your feet and the TRX anchor point. The closer your feet are to the anchor, the more resistance you will be using, making the exercise more challenging. Moving your feet further away from the anchor will make the exercise easier.

Final Thoughts

Now you know the five most important rowing exercises for a strong and functional upper body. Incorporating pulling movements into your routine is essential for functional fitness and a stronger back.

TRX Suspension Training is a great way to incorporate functional movements into your workout.

Check out our guide if you need help setting up TRX at home.

Get ready to build a stronger, more functional body!

Ant Mancini

I'm Ant, and I've worked in the health and fitness industry since 2010. I've successfully trained & helped hundreds of people get stronger, feel & move better. I love coaching others to their strongest self, and I'm pumped you're here.


Strength Daily does not provide medical advice, diagnosis, or treatment. The information contained in this article is for educational and informational purposes only. Any information published on this website or by this brand is not intended as a substitute for medical advice, and you should not take any action before consulting with a healthcare professional.