Suspension Inverted Rows
TRX inverted row — bodyweight horizontal pull, scalable by body angle.
Level: Advanced
Primary: Back - Upper
Secondary: Biceps
Movement: Compound
Tags: Pull
Type: Functional Fitness (Obstacle & Hybrid) Light Activity
Equipment: Suspension
Sports: Football Rugby Swimming Wrestling
Target muscles
The lats and rhomboids drive the pull. The biceps assist. The trunk braces continuously.
How to perform
Setup
Face the anchor. Grip the handles. Walk feet forward and lean back so the body is at an angle.
Execution
Pull the chest up toward the handles, squeezing the shoulder blades together. Lower with control. Body stays straight.
Common mistakes
- Sagging hips.
- Pulling primarily with biceps.
- Cutting the range.
- Body angle wrong for strength.
- Hunched shoulders.
Progressions and regressions
Regress to a steeper angle. To progress, lower the angle, elevate the feet.
Programming notes
Bodyweight pull. 3 sets of 8-12 reps, twice a week.
