TRX Row
A versatile bodyweight suspension exercise that targets the upper back and core by pulling your chest toward the handles while maintaining a plank position. By adjusting your foot placement, you can instantly scale the resistance to match your strength level.
Since the TRX Row relies on body angle rather than external plates for load, the AI analyzes your RPE and repetition speed to determine if your current angle provides the correct stimulus. If your daily recovery data (HRV or sleep) indicates high fatigue, the app may suggest a more upright angle to reduce lumbar stress while still stimulating the lats. Additionally, tracking set duration helps the AI recommend volume adjustments to ensure you achieve progressive overload without compromising shoulder health.
Form Cues
- Keep your body in a stiff, straight line from head to heels throughout the set.
- Initiate the movement by driving your elbows back toward your hips.
- Squeeze your shoulder blades together firmly at the top of the contraction.
- Maintain tension in the suspension straps even at the bottom of the movement.
- Engage your glutes and abs to prevent spinal hyperextension.
- Don't let your hips sag toward the floor or arch your lower back.
- Don't thrust your chin forward or shrug your shoulders toward your ears.
- Don't allow the straps to go slack between reps.
- Don't pull primarily with your biceps; focus on the back muscles.
- Don't use momentum or 'kip' your hips to complete the rep.
Common Mistakes
- Sagging hips breaking the plank alignment
- Leading the movement with the hips
- Shrugging shoulders upward (upper trap dominance)
- Flaring elbows out too wide
- Allowing straps to lose tension
Muscles Worked
This exercise primarily strengthens the latissimus dorsi, rhomboids, and middle trapezius, which are essential for posture and pulling strength. It requires significant isometric contraction from the core, glutes, and spinal erectors to maintain alignment, while the biceps and posterior deltoids assist in the pulling motion.
Primary
Secondary
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