TRX Inverted Row
Pull your way to a stronger back! This bodyweight exercise builds strength with adjustable intensity.
The TRX Inverted Row is a compound exercise that mainly works the back and biceps, with help from the traps. You'll need: suspension trainer.
Required Equipment
TRX Inverted Row Muscles Worked
Primary
Lats (latissimus dorsi); Biceps (biceps brachii)
Secondary
Rhomboids (Shoulder Blade) (rhomboids, major & minor); Mid Traps (trapezius, middle fibers)
TRX Inverted Row Variations and Alternatives
How to do the TRX Inverted Row
Set up your suspension trainer to hang at about waist height.
Lie on the floor beneath the suspension trainer and grab the handles with an overhand grip. Your arms should be fully extended above your chest and your body should be in a straight line from heels to head.
Plant your heels on the ground, with your feet together or slightly apart, and brace your core to prevent your hips from sagging.
Pull your shoulder blades back and down, then pull your chest up towards the handles by driving your elbows down and back. Your body should remain rigid and move as one unit.
Once your chest reaches the handles or your elbows are in line with your torso, pause for a moment, squeezing your shoulder blades at the top of the movement.
Slowly lower yourself back to the starting position with arms fully extended and shoulder blades protracted.
Repeat for the desired number of repetitions.
Tips: - Keep your neck neutral and avoid craning your head forward. - Adjust the difficulty by changing your body's angle; the closer you are to standing, the easier the exercise becomes, and the closer you are to horizontal, the harder it becomes. - Make sure to maintain a straight line in your body without allowing your hips to sag or rise up. - Control the movement throughout the descent to ensure that you're working the muscles appropriately and not relying on momentum.
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TRX Inverted Row FAQs
What muscles does the TRX Inverted Row work?
The TRX Inverted Row mainly works the back and biceps, with help from the traps. The main muscles are the latissimus dorsi and biceps brachii.
What equipment do you need for the TRX Inverted Row?
Suspension trainer.
Is the TRX Inverted Row a compound exercise?
Yes. It's a compound movement, meaning it trains several muscle groups at once rather than isolating one.
What workout day should the TRX Inverted Row go on?
It belongs on pull day in a push/pull/legs routine.
What are some TRX Inverted Row variations and alternatives?
Similar exercises include the Bodyweight Door Handle Row, Bodyweight Standing Inverted Row, Bench Inverted Row and Inverted Under Table Row.
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