How to do a TRX Row for Maximum Back Gains (2 Variations For Suspension Training)

Looking to build your back muscles and strength with TRX suspension training?

You’re in the right place!

In this post and video, we’ll look at how to do a TRX Row with two powerful exercise variations.

Using ‘muscle-centric’ TRX technique, you’ll maximise lean muscle and strength development for your back.

Benefits of these two TRX Row Exercises:

• Enhance back strength and muscle tone
• Improve overall posture and stability
• Stronger and more stable shoulder girdle
• Develop width to your frame and that sought after V shape look

Suitable for all fitness levels, from beginners to advanced athletes. Additional technique tips below vid…

Whether you’re new to suspension training or looking to refine your technique,

this video has everything you need to master the TRX row and transform your back workouts.

Here’s what you’ll learn:

1. TRX Suspension Trainer Basics: Understanding the fundamentals of suspension training to get the most out of it.

2. The Two TRX Row Variations: Step-by-step instructions for two types of TRX rows.

3. Muscle-Centric TRX Technique: Tips to ensure you are targeting the right muscles for optimal gains.

Key Highlights:

• 00:00 TRX Suspension training techniques for muscle growth
• 00:18 How to a TRX Low Row back exercise
• 01:35 Advanced range of motion
• 02:25 How to do a TRX High Row back exercise
• 03:51 Advanced range of motion
• 04:29 How many reps and sets to do

There are two types of TRX row..

A TRX Low Row.

And a TRX High Row.

To get the most lean muscle development, it’s essential to perform both the back exercises with muscle centric TRX technique.

No mindless just moving around.

Use your mind muscle connection to feel your back muscles work.

And connect with them for maximum muscle and strength development.

The TRX Low Row

The TRX Low Rows are the ones where you drive your elbows back and down along the sides of your body.

They’re really good targeting your lats to give you that V shape physique.

Think of your lats as the two foundational pillars at the sides of your body.

Really important to build strength there.

Here’s a few technique points that will help you perform TRX Low Rows for maximum development:

• Think of your hands as just hooks.
• It’s your elbows that lead. Focus on them.
• Drive your elbows back and down along side your body.
• Really squeeze your lats at the bottom of the exercise and stay there for 2 seconds.
• If you feel confident, you can stretch at the bottom, to create a bigger range of motion. You must stretch and NOT hang…

Keeping tension on your lat muscles is essential throughout the entire set.

The TRX High Row

These are really good for strengthening your shoulder girdle…

And building your upper back muscles:

• The focus again, is to drive with your elbows up and out.
• Keep your arms parallel to the floor.
• At the top really squeeze you upper back muscles and stay there.
• Again, If you feel confident, you can stretch at the bottom, to create a bigger range of motion. You must stretch and NOT hang

Your traps, rear shoulder muscles and a web of upper back muscles come into play with this TRX exercise.

Tempo, Reps, and Sets For Both TRX Rows

Anywhere from 8-12 reps is good.

2-3 sets.

Focus on a 6 second tempo:

1. 2 seconds on the upwards pull phase
2. 2 seconds squeeze at the top
3. 2 seconds on the lowering downward phase.

Don’t just drop on the lowering phase. Keep your back muscles squeezed and lower slowly against gravity

Squeeze For Results,
Coach Adam
Body Transformation Coach

Get Your FREE Copy Of My ‘7 Skills To Build Muscle With A Suspension Trainer Handbook!’

Apply These 7 Skills Right Now In All Your Workouts To Build Lean Muscle and Burn Fat, FAST! Downloaded 70,000+ times!

7 Skills Lead - Blog - OTO

Δ

First Name

Give Me The Handbook!