TRX Inverted Row

Man performing a TRX Face Pull

TRX inverted rows are a great way to build up your back strength by first mastering your own bodyweight. They can be used as a stepping stone to chin ups and pull ups. Using a TRX rather than a barbell to perform inverted rows places constant pressure on your back muscles.

Primary muscles worked

  • Middle Back

Secondary muscles worked

  • Biceps
  • Forearms
  • Lower Back
  • Shoulders
Body Part

Body Part:







Step 1: Anchor the TRX effectively and adjust the straps to mid-length.

Step 2: Grab the handles and hang down directly under the straps.

Step 3: Brace your abs and form a straight plank position with just your heels touching the ground.

Step 4: With your palms facing inwards pull your body up to the handles just below your chest. Make sure your shoulder blades go down and your shoulders roll back.

Step 5: Lower yourself back down while keeping your core engaged.

Step 6: Repeat

How to Progress the Exercise

Moving your feet away from the anchor point makes the exercise easier and long as you have not passed under the anchor point. To make the exercise harder move under the anchor point so that your body is under the TRX. To add an extra level about that balance on a bosu while performing this exercise.

Additional Information

Common Mistakes: Flaring the elbows, losing alignment from head to heel.
Tip: This is not an arm workout; focus on squeezing shoulder blades together when bringing chest to handles to work the correct muscle group. Keep elbows close to sides without swinging the arm.

Man performing a TRX Face Pull



Man performing the TRX body saw with crunch

TRX Body Saw with Crunch

The TRX body saw with crunch may look easy but this subtle movement will make your core burn. It will help you to develop the perfect plank as you rock forward and backwards. You’ll feel your core, abdominals and shoulder muscles working more when you slide back.

Man performing the TRX standing roll out

TRX Anti-Extension Fallout

The TRX Anti-Extension Fallout is precisely to avoid spinal extension by maintaining a very strong plank throughout the movement. The TRX Kneeling Fallout is an easier version of this exercise and should be mastered before performing the straight legged Fallout.

Man performing the TRX mountain climber

TRX Mountain Climber

The TRX Mountain Climber exercise begins in a similar position as the Suspended Jackknife. The difference is you are performing a ‘Mountain Climber’ which is alternating knees to chest, as opposed to both at the same time. Great exercise for explosive training, which working shoulder and core stability.


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