TRX Table Top Rows

Woman performing TRX Table Rows

The TRX tabletop row is a derivative of the TRX Inverted Row and the TRX Low Row, with the arm position of the TRX Wide Grip Row. The defining position of this exercise is the 'tabletop' position', which automatically makes the exercise more difficult than the aforementioned ones, due to the exercise beginning in a horizontal position.

Primary muscles worked

  • Glutes

Secondary muscles worked

  • Hamstrings
  • Lower Back
Body Part

Body Part:




Step 1: Begin by leaning back until your body forms a tabletop, adjust the TRX height accordingly.

Step 2: Your feet are placed directly under the TRX anchor while holding onto the TRX handles with arm outstretched.

Step 3: Engage your gluteshamstrings, upper back and abdominals to keep you in a solid position as you pull yourself upwards using your back muscles.

Step 4: Lower yourself back down.

Step 5: Repeat.

How to progress the exercise

In order to have better control of the shoulder stabilizers in this exercise, start performing the exercise with knees and hips bent at 90 degrees (seated position). From there, you can progress to a straight-bodied position, then to a more horizontal position.

Additional Information

Tip: The progression of this exercise will be a lot slower, due to the lack of bigger lat muscle engagement. Due to this, it is better to begin the exercise in a more upright position to better work the smaller shoulder girdle muscles with proper form.

Woman performing TRX Table Rows



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.


signup for latest news and offers