TRX Row

Learn how to do TRX Row with proper form. Watch the 4K video, see which muscles are worked, and follow step-by-step instructions.

4K
MET 4.5 Back Biceps TRX

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 70kg 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:


  1. Stand facing the anchor point, holding both TRX handles with a neutral grip.

  2. Walk your feet forward and lean back until arms are extended.

  3. Keep your body in a straight line, core tight.

  4. Pull your chest toward the handles by bending your elbows.

  5. 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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Muscles Worked by TRX Row

Primary Back
Secondary
Biceps

Equipment

  • TRX

Calories Burned Doing TRX Row

Calorie Calculator

MET 4.5
Estimated burn
158 calories

Calories = 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, 70kg)
≈ 158 cal
Video quality
4K with male and female demonstrations

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.

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.

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.

Is TRX Row better than Barbell Bent Over Row?

Both TRX Row and Barbell Bent Over Row target the Back. Choose based on your available equipment and training goals.

Alternative Exercises

Barbell Bent Over Row
MET 5

Barbell Bent Over Row

  • Olympic Barbell
Dumbbell Bent Over Row
MET 4.5

Dumbbell Bent Over Row

  • Dumbbells
High Row – Machine
MET 4.5

High Row – Machine

  • Machine
High Row – Pronated Grip Machine
MET 4.5

High Row – Pronated Grip Machine

  • Machine
Landmine Row
MET 5

Landmine Row

  • Olympic Barbell
  • Landmine

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