Skip to main content

ClapMove · clapmove.com

Exercise handout — move better, feel better.

Back

TRX Row

IntermediateStrengthTier T3

Hold TRX straps and row your body up. Adjustable difficulty makes this perfect for any fitness level.

Targets: Thoracic Spine
Muscles: Latissimus Dorsi, Rhomboids, Middle Trapezius

Stop if

Choose an easier exercise if pain reaches 6 out of 10 or becomes sharp. Stop and rest if pain reaches 8 out of 10.

This is the general ClapMove rule. This exercise has no extra stop rule of its own.

  • Pain 6 out of 10 or more: choose an easier exercise.
  • Pain 8 out of 10 or more: stop and rest.

Equipment needed

  • Works at home
  • Works at the gym

suspension_trainer

Home Options

  • suspension trainer

No equipment? Try: Inverted rows on bar, Ring rows

Dosage

3

Sets

10

Reps / Time

60 sec

Rest

2 up / 1 hold / 2 down

Tempo

Step-by-Step Guide

Set up

  • Hold TRX handles with arms straight
  • Walk feet forward to increase difficulty
  • Body in a straight line from head to heels
  • Core engaged

  1. No image for this step. Follow the written instruction.

    Step 1 of 5

    Start with arms straight, body at an angle

  2. No image for this step. Follow the written instruction.

    Step 2 of 5

    Pull your body up toward the handles

  3. No image for this step. Follow the written instruction.

    Step 3 of 5

    Keep elbows close to your sides

  4. No image for this step. Follow the written instruction.

    Step 4 of 5

    Squeeze shoulder blades together at top

  5. No image for this step. Follow the written instruction.

    Step 5 of 5

    Lower with control

Breathing

  • Exhale as you pull up
  • Inhale as you lower

Form Cues

  • Body stays straight
  • Squeeze shoulder blades
  • Control the descent
  • Don't sag at hips

Common Mistakes to Avoid

  • Hips sagging
  • Not pulling high enough
  • Jerky movements
  • Elbows flaring out

Safety Information

Ensure TRX is securely anchored. Keep body straight throughout.

Progressions

Walk feet forward (more horizontal) or elevate feet

Regressions

Walk feet back to make the angle easier

Get your free personalized program at clapmove.com/register

Printed from clapmove.com. ClapMove is not a replacement for professional medical advice — always consult a healthcare provider before starting any exercise program.