Videos
Instructions
- Stand facing the anchor point with feet shoulder-width apart and grip the TRX handles with palms facing down.
- Lean back to create tension on the straps, maintaining a straight body alignment.
- Pull your elbows outward and backward at shoulder level while keeping the palms pronated.
- Squeeze your shoulder blades together at the top of the movement.
- Slowly extend your arms to return to the starting position.
Technical Tips
- Maintain palms facing downward throughout the movement.
- Lead with your elbows and not your hands to isolate the rear delts.
- Avoid shrugging or arching the lower back.
- Engage your core to maintain body alignment.
Breathing Tips
- Exhale as you pull yourself toward the anchor point.
- Inhale as you return to the starting position.
Medical restrictions
- Shoulder impingement
- Rotator cuff syndrome
- Cervical spine disorders
The TRX Rear Delt Row with pronated grip is a variation of the classic suspension row focused on targeting the rear deltoids more intensely by rotating the palms downward. This grip adjustment minimizes biceps involvement and emphasizes posterior shoulder and upper back development. Ideal for improving posture and shoulder alignment, this variation also activates the rhomboids and trapezius through a controlled horizontal pulling motion. It’s particularly effective in functional training routines and corrective programs. The suspension system encourages full-body tension and core activation, enhancing control and stability. This movement can be scaled in difficulty by adjusting the angle of lean, making it adaptable to all fitness levels.
What’s the difference between the TRX Rear Delt Row with palms down and neutral grip?
Using a palms-down grip reduces biceps engagement and emphasizes the rear delts and upper back more than the neutral grip variation.
Why should I use a pronated grip for TRX rear delt rows?
A pronated grip isolates the rear delts better and promotes stronger shoulder retraction, beneficial for posture and shoulder health.
Can I perform the TRX Rear Delt Row with a shoulder injury?
It depends on the injury type. A pronated grip may stress the shoulder more, so it's best to get medical clearance before performing it.
Is this variation better for posture correction?
Yes, it enhances scapular retraction and rear shoulder strength, both key for correcting rounded shoulders and improving posture.
How can I make this TRX rear delt row harder?
Increase your lean angle or elevate your feet to add resistance and challenge muscle stability more.