High Row (TRX / Suspension Trainer)

A fundamental suspension rowing exercise targeting the lats, shoulders, and back through a horizontal pulling motion.

Instructions

1. Anchor the TRX straps at mid-length.
2. Face the anchor point and grip the handles at approximately chest to shoulder height.
3. Walk your feet forward to achieve the desired angle—more horizontal for greater resistance.
4. Keep your body in a straight line and your core engaged.
5. Pull your body toward the handles by driving your elbows back and retracting your scapula.
6. Pause briefly when your chest approaches the handles.
7. Lower yourself in a controlled manner back to the starting position.
8. Repeat for the desired number of reps.

Tips

• Initiate the movement from the lats and back, not the arms.
• Keep your elbows close to your body; do not flare them excessively.
• Maintain a neutral spine and rigid body position throughout the movement.
• The more horizontal your body angle, the greater the resistance.
• Control the eccentric (lowering) phase to maximize muscle engagement.