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Instructions
- Adjust the TRX straps and face the anchor point.
- Lean back with arms extended, body aligned, and palms facing down (pronated grip).
- Begin pulling your chest toward the handles.
- During the pull, rotate your forearms so that your palms face up (supinated grip) at the top.
- Squeeze your shoulder blades together at the top of the motion.
- Lower back to the start position, rotating palms to face down again.
Technical Tips
- Keep your body aligned from head to heels.
- Control the grip rotation smoothly through the forearms.
- Do not rotate your torso or shrug your shoulders.
- Maintain scapular retraction and core engagement throughout.
Breathing Tips
- Inhale before pulling.
- Exhale as you pull and rotate your forearms.
- Inhale again while lowering yourself back to start.
Medical restrictions
- Elbow tendonitis
- Wrist injuries
- Shoulder instability
The TRX Row with Forearm Rotation is a functional upper-body pulling exercise using suspension straps, in which the hands rotate from a pronated grip at the start to a supinated grip at the top of the movement. This transition increases biceps activation and reinforces grip mobility without involving torso rotation. The exercise targets the upper back and arms, improves scapular control, and enhances grip and forearm function. It is ideal for intermediate users aiming to develop strength and coordination in a controlled movement. Adjustable in difficulty by changing the body angle, it fits well in functional strength or calisthenics-based programming.
What is the TRX Row with Forearm Rotation?
It's a suspension exercise where you pull your body and rotate your forearms from palms down to palms up, increasing biceps activation and grip mobility.
Which muscles does the TRX Row with Forearm Rotation target?
It primarily works the back and biceps, and secondarily engages the lats, rhomboids, and rear deltoids.
Is this TRX Row variation suitable for beginners?
It's more suited for intermediate users, but beginners can try it with a shallower angle and slow controlled form.
Does the TRX Row with Forearm Rotation involve torso rotation?
No, only the forearms rotate; the trunk remains stable throughout the movement.
How can I make the TRX Row with Forearm Rotation more challenging?
Move your feet closer to the anchor point or perform the exercise more slowly to increase time under tension.