TRX Row
Learn how to do TRX Row with proper form. Watch the 4K video demonstration, see which muscles are worked, and follow step-by-step instructions.
TRX Row is a TRX exercise that primarily targets the Back, with secondary activation of the Biceps. It has a MET value of 4.5, meaning a 70 kg person burns approximately 158 calories in a 30-minute session.
How to Do TRX Row
Strengthen your back and arms using bodyweight resistance, while engaging the core to control the entire pulling movement.
💡 Instructions:
Stand facing the anchor point, holding both TRX handles with a neutral grip.
Walk your feet forward and lean back until arms are extended.
Keep your body in a straight line, core tight.
Pull your chest toward the handles by bending your elbows.
Squeeze your shoulder blades, then lower yourself with control.
⚠️ Common mistakes:
Letting the hips sag or overextending the lower back
Pulling with the arms only (no scapular retraction)
Flaring the elbows too wide
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Start Free TrialMuscles Worked by TRX Row
Equipment
- TRX
Calorie Calculator
MET 4.5Calories = MET × weight (kg) × time (hours)
Quick Facts: TRX Row
- Type
- TRX exercise
- Primary muscle
- Back
- Secondary muscles
- Biceps
- MET value
- 4.5
- Calories (30 min, 70 kg)
- ≈ 158 cal
- Video quality
- 4K with male and female demonstrations
More Lats Exercises
FAQ: TRX Row
What muscles does TRX Row work?
TRX Row primarily targets the Back, with secondary engagement of the Biceps.
How do you do TRX Row correctly?
Strengthen your back and arms using bodyweight resistance, while engaging the core to control the entire pulling movement. 💡 Instructions:...
Is TRX Row good for beginners?
TRX Row has a MET value of 4.5, indicating a moderate intensity exercise appropriate for most fitness levels. Always consult a qualified personal trainer before starting a new exercise program.
What equipment do you need for TRX Row?
TRX Row requires: TRX.
What are the benefits of TRX Row?
TRX Row strengthens the Back, engages the Biceps, builds functional strength using TRX. Incorporate it into your training program for balanced muscle development and improved performance.
What exercises are similar to TRX Row?
Similar exercises to TRX Row include Barbell Bent Over Row, Dumbbell Bent Over Row, High Row – Machine, High Row – Pronated Grip Machine. These alternatives target the same muscle groups and can be used to add variety to your training program.
Is TRX Row better than Barbell Bent Over Row?
Both TRX Row and Barbell Bent Over Row target the Back. TRX Row uses TRX, while Barbell Bent Over Row offers a different movement pattern. The best choice depends on your goals, available equipment, and training program. Many coaches include both for well-rounded development.
Alternative Exercises
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