TRX Row

1. Attach a suspension trainer to a high anchor point and grasp the handles with an overhand grip.

2. Step back so that you are leaning back at an angle, arms extended, and feet flat on the floor. This will be your starting position.

3. Tighten your core, straighten your back, and maintain a plank-like position with your body.

4. Initiate the row by driving your elbows towards your ribs, pulling your chest up to the handles while squeezing your shoulder blades together.

5. Pull until your hands are close to the sides of your chest, maintaining the straight body alignment.

6. Hold the contracted position for a moment, focusing on the squeeze between your shoulder blades.

7. Slowly extend your arms to lower yourself back to the starting position, ensuring that you maintain control throughout the movement.

8. Repeat for the desired number of repetitions, typically aiming for 8-12 reps for 3-4 sets, depending on your fitness level.

Ensure that you adjust the difficulty of the exercise by moving your feet closer or further away from the anchor point—the closer your feet are to the anchor point, the more challenging the exercise becomes. Always maintain proper form to prevent strain on your lower back and to fully engage the targeted muscle groups.