TRX Low Row

Man performing a TRX row

The TRX Low Row is similar to the TRX Inverted Row. The main difference is the pulling trajectory, which is lower than the former exercise. This will help keep the emphasis on the lats, as well as the mid to lower traps.

Primary muscles worked

  • Middle Back

Secondary muscles worked

  • Shoulders
  • Lower Back
  • Forearms
Body Part

Body Part:






Step 1: From a standing position, hold onto the TRX handles with palms facing each other.

Step 2: Lean back, extending arms, engaging your back muscles and keeping heels on the floor (you are supporting yourself at a 45-degree angle from the standing position)

Step 3: Pull your ab inwards, engaging your core muscles, while tightening your buttock muscles (your body should form a straight line at a 45-degree angle, with your heels on the floor)

Step 4: Pull yourself upwards, aligning your pull trajectory towards the bottom of your ribcage.

Step 5: Focus on retracting and depressing your shoulder blades, as well as squeezing your elbows into your sides, in order to maximally engage your back muscles.

Step 6: Lower yourself back to the starting position, in a controlled fashion.

Step 7: Repeat.


How to progress the exercise

Two levels of progression for this exercise are the following:

1. Executing this movement with your body in a more horizontal position; This is achieved by walking forward and leaning back at the same time (lengthening the strap will help maximize the position).

2. Placing your heels on a bench/ stability ball while in the horizontal position.

Additional Information

Tip: Increasing the resistance using TRX is a matter of levers. By lowering your torso further towards the ground, while keeping your heels on the ground, you are increasing the angle from a vertical standing position, which adds more of a gravitational pull on your body. Therefore, you have to increase your force output with your back muscles in order to create enough torque to pull yourself up and work your muscles appropriately. Therefore, there is a slew of incremental progressions in difficulty with this exercise, so be mindful of this.

Man performing a TRX row



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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