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Instructions
- Adjust the TRX straps to mid-length and hold the handles with a neutral grip.
- Lean back with your body straight, feet flat on the floor, arms extended.
- Engage your core and pull your chest towards the handles by bending your elbows.
- Pause briefly at the top, squeezing your shoulder blades together.
- Lower yourself back to the starting position with control.
Technical Tips
- Keep your body in a straight line from head to heels.
- Avoid shrugging your shoulders; keep them down and back.
- Focus on retracting your shoulder blades before pulling with your arms.
Breathing Tips
- Inhale as you lower your body to the start position.
- Exhale as you pull your chest toward the handles.
Medical restrictions
- Shoulder impingement or rotator cuff injuries
- Severe lower back pain or disc issues
- Recent elbow or wrist surgery
The TRX Low Row is an effective bodyweight exercise that targets the upper back and biceps while enhancing core stability and posture. Utilizing a suspension strap system like TRX, this movement leverages your body weight and gravity to deliver scalable resistance without the need for external weights. It is particularly beneficial for beginners and those looking to improve upper body pulling strength, making it a staple in functional training routines. By pulling your body toward the anchor point, the TRX Low Row engages muscles responsible for scapular retraction and elbow flexion, helping to correct posture imbalances caused by prolonged sitting. Additionally, the instability of the suspension system activates deep stabilizer muscles throughout the core, promoting better control and coordination. The TRX Low Row is a versatile and joint-friendly alternative to traditional rows, suitable for all fitness levels and adaptable across various training environments, including home gyms and rehabilitation settings.
What muscles does the TRX Low Row work?
The TRX Low Row primarily targets the back and biceps, with secondary engagement of the lats, rhomboids, and forearm muscles, making it ideal for upper body pulling strength.
Is the TRX Low Row suitable for beginners?
Yes, the TRX Low Row is beginner-friendly and easily adjustable by changing your body angle to control the resistance and difficulty level.
Can I build muscle with TRX Low Rows?
Yes, consistent use of TRX Low Rows can contribute to muscle growth, particularly in the back and arms, by progressively increasing volume and intensity.
How is the TRX Low Row different from the inverted row?
While both exercises use bodyweight pulling mechanics, the TRX Low Row uses suspension straps for added instability, enhancing core activation and control.
Is the TRX Low Row good for posture improvement?
Absolutely. The TRX Low Row strengthens the upper back and scapular retractors, which are essential for maintaining proper posture and countering slouching.