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Instructions
- Adjust the TRX straps to mid-length and hold the handles with an overhand grip.
- Stand facing the anchor point and lean back, keeping your body straight and core engaged.
- Start with your arms extended in front of you at shoulder height.
- Pull your elbows out wide and back to bring your hands towards your face.
- Pause at the top, squeezing your shoulder blades together.
- Slowly return to the starting position with control.
Technical Tips
- Keep elbows high and in line with shoulders throughout the movement.
- Avoid shrugging your shoulders during the pull.
- Engage your core to maintain body alignment.
Breathing Tips
- Exhale as you pull yourself up.
- Inhale as you return to the starting position.
Medical restrictions
- Shoulder impingement or instability
- Rotator cuff injuries
- Severe upper back or neck conditions
The TRX High Row is a suspension training exercise that effectively develops upper back strength, posture control, and shoulder stability. By using the TRX system, this movement leverages body weight and gravity to create resistance, allowing users to adjust the difficulty by changing their body angle. This exercise targets the upper and mid-back muscles while promoting scapular retraction and external rotation of the shoulders, making it particularly beneficial for individuals looking to improve shoulder health and postural alignment. The TRX High Row is widely used in functional training routines, rehabilitation programs, and athletic conditioning for its emphasis on body control, muscular balance, and core stability. It also offers joint-friendly mechanics due to the suspension system’s adaptive resistance. Ideal for intermediate users, the TRX High Row fits seamlessly into upper body pull days or total-body workouts where back engagement is a priority. Its minimal equipment requirements make it accessible in both gym and home environments.
What muscles does the TRX High Row work?
The TRX High Row primarily targets the upper back, including the traps, rhomboids, and rear deltoids, while also engaging the biceps and forearms as secondary muscles.
Is the TRX High Row good for posture?
Yes, the TRX High Row is excellent for posture improvement as it strengthens the upper back and promotes scapular retraction, helping to counteract forward shoulder positioning.
Can beginners do the TRX High Row?
While it's classified as intermediate, beginners can perform the TRX High Row by adjusting their body angle to reduce resistance, making it accessible with proper form and control.
How do I make the TRX High Row more challenging?
To increase difficulty, move your feet closer to the anchor point to create a steeper angle, which increases body weight resistance during the pull.