Videos
Instructions
- Adjust the TRX straps to a suitable length and grip the handles with both hands.
- Position your feet flat on the ground and lean back, keeping your body straight and core engaged.
- Start with your arms fully extended and your body at an angle to the floor.
- Pull your chest toward the handles by bending your elbows and squeezing your shoulder blades together.
- Pause briefly at the top, then lower yourself slowly back to the starting position.
Technical Tips
- Keep your body in a straight line from head to heels.
- Avoid shrugging your shoulders during the pull.
- Engage your core throughout the movement.
- Do not use momentum; control the movement both ways.
Breathing Tips
- Inhale while lowering your body back down.
- Exhale as you pull yourself up toward the handles.
Medical restrictions
- Shoulder impingement or instability
- Acute lower back pain
- Elbow tendinitis
The TRX Inverted Row is an effective bodyweight exercise using suspension straps to target the upper back and arm muscles. Ideal for all fitness levels, this movement promotes functional strength, posture correction, and scapular stability. The exercise involves pulling your body upwards while maintaining a rigid plank-like position, which challenges the core and enhances coordination. It is highly scalable: adjusting the angle of the body modifies resistance, making it accessible for beginners and progressive for advanced users. Because it recruits multiple muscle groups in a compound pulling motion, the TRX Inverted Row is frequently used in strength training, calisthenics, and rehabilitation programs. Its low-impact nature makes it a joint-friendly alternative to barbell or dumbbell rows, while still developing upper body strength and control. Whether for athletic performance, muscle hypertrophy, or general fitness, this suspension-based row offers a safe and efficient way to build a strong posterior chain.
Is the TRX Inverted Row good for beginners?
Yes, the TRX Inverted Row is an excellent exercise for beginners because it's scalable by adjusting body angle, allowing gradual strength development.
What muscles do I train with a TRX Inverted Row?
The TRX Inverted Row primarily targets the back muscles, especially the lats and rhomboids, while also engaging the biceps, rear delts, and core stabilizers.
How can I make TRX Inverted Rows more challenging?
To increase difficulty, lower your body closer to the floor or elevate your feet to increase resistance against gravity.
Is TRX Inverted Row better than pull-ups?
While both are effective pulling exercises, TRX Inverted Rows are more joint-friendly and allow easier progression compared to pull-ups.
Can I use TRX Inverted Rows for posture improvement?
Yes, TRX Inverted Rows strengthen the upper back and scapular stabilizers, which are key for improving posture and countering forward shoulder slouch.