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.

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 70 kg person burns approximately 160 kcal 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

You're a coach? TRX Row is already in Gymkee's library of 550+ 4K exercises. Add it to your programs in seconds.

Start free trial

Muscles & equipment

Primary muscleLatsSecondary muscleBiceps
EquipmentTRX / Suspension Trainer

Calorie Calculator

MET 4.5
Estimated burn
160 kcal

kcal = 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)
≈ 160 cal
Video quality
4K with male and female demonstrations

More Lats Exercises

Assisted Pull-Up Machine
MET 4.5

Assisted Pull-Up Machine

  • Guided Machine
Assisted Pull-Up – Neutral Grip
MET 4.5

Assisted Pull-Up – Neutral Grip

  • Guided Machine
Assisted Pull-Up – Supinated Grip
MET 4.5

Assisted Pull-Up – Supinated Grip

  • Guided Machine
Barbell Bent Over Row
MET 5

Barbell Bent Over Row

  • Olympic Barbell

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

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

Add TRX Row to your coaching programs

Create personalized training programs with Gymkee. Access 550+ exercises in 4K with male and female videos, multiple angles, and step-by-step instructions. Build custom workouts and deliver a professional experience to your clients.

Try Gymkee Free, No Card Required See all features
Try Gymkee Free