TRX Suspension Row
Also known as: trx row, suspension row, trx bodyweight row, suspension trainer row
In SetGrip: Suspension Row
- Primary muscleUpper Back
- EquipmentBodyweight
- DifficultyIntermediate
- TypeCompound · Pull
Setting the handles higher and your body at a moderate lean makes this the more upright, higher-rep sibling of the Suspension Inverted Row - the same strap-based pull without dropping near horizontal. The straps still wobble in every direction, so your shoulder stabilizers and grip work harder than on a bar at the same angle.
How to do the TRX Suspension Row
- Set up a suspension trainer at an appropriate height.
- Stand facing the anchor point with your feet shoulder-width apart.
- Hold the handles with an overhand grip, palms facing each other.
- Lean back, keeping your body straight and your heels on the ground.
- Pull your chest towards the handles, squeezing your shoulder blades together.
- Pause for a moment at the top, then slowly lower yourself back to the starting position.
- Repeat for the desired number of repetitions.
Tip: Pause for a full count with the handle at your torso before letting it go back.
Muscles worked
Primary
Upper Back · Back
The rhomboids and mid traps squeeze the shoulder blades together at the end of each rep, which is where you should feel the strongest contraction.
Common mistakes
- Yanking with the arms — the rep should start with the shoulder blades pulling back, then the elbows follow; if the biceps give out first, you are curling the weight.
- Torso heaving up — on bent-over rows the back angle should not change between reps; if it does, drop the weight.
- Shrugging the shoulders up — pull the elbows back and down and keep the shoulders away from the ears, especially on face pulls.
- Skipping the stretch — let the arms straighten fully and the shoulder blades slide forward at the start of each rep, then pull from there.
Sets, reps and where it fits
| Goal | Sets × reps | Rest |
|---|---|---|
| Strength | 4–5 × 3–6 | 2–3 min |
| Muscle growth | 3–4 × 6–12 | 90–120 s |
| Endurance | 2–3 × 12–20 | 60 s |
Rows are a main movement in any pull or back session and go before pulldowns and arm work. They pair well with a chest press on the same cable stack or a push-up for a push and pull superset.
Variations and alternatives
Similar exercises
Without bodyweight
Frequently asked questions
What muscles does the TRX Suspension Row work?
The TRX Suspension Row primarily works the upper back. It also involves the biceps and delts, which assist the movement and stabilise the joints.
Is the TRX Suspension Row good for beginners?
It is rated intermediate, so it suits people who already train regularly. Beginners can still do the TRX Suspension Row with light load and a spotter or coach watching the first few sessions; if it feels awkward, pick an easier variation from the alternatives below first.
What can I do instead of the TRX Suspension Row?
If you cannot do the TRX Suspension Row, try the Incline Bench Dumbbell Row, the Prone Bench Dumbbell Rear Delt Row or the Incline Bench Reverse Grip Single Arm Dumbbell Row. Each of them trains the upper back through a similar movement, so you can swap them in without changing the rest of the workout.
How many sets and reps should I do?
It depends on your goal. For the TRX Suspension Row, a sensible starting point is strength: 4–5 × 3–6 with 2–3 min rest; muscle growth: 3–4 × 6–12 with 90–120 s rest; endurance: 2–3 × 12–20 with 60 s rest. Put it early in the session while you are fresh, before isolation work for the same muscles.
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