Suspension Rows
TRX standing row — bodyweight horizontal pull from a leaning position.
Level: Intermediate
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.
How to perform
Setup
Face the anchor. Grip the handles. Lean back with arms extended and feet planted.
Execution
Pull the chest up toward the handles by squeezing the shoulder blades together. Lower back with control. Maintain a rigid body line.
Common mistakes
- Sagging hips.
- Pulling primarily with biceps.
- Cutting the range.
- Body angle wrong.
- Hunched shoulders.
Progressions and regressions
Regress to a steeper angle. To progress, lower the angle, elevate feet.
Programming notes
Excellent bodyweight pull. 3 sets of 8-12 reps, twice a week.
