Inverted Row Single Arm (TRX / Suspension Trainer)

An advanced rowing variation using a single arm, creating significant rotational demands and increasing core stability requirements. Builds unilateral back strength.

Instructions

1. Stand facing the TRX anchor point and grasp one handle with both hands or one hand
2. Walk your feet forward to create an incline with your body
3. Extend the arm not holding the handle in front of you for balance
4. Maintain a straight line from heels to head and resist rotation
5. Pull your body toward the handle by driving your elbow back
6. Bring your chest toward the same-side shoulder
7. Pause at the top while maintaining a square torso
8. Lower under control and repeat all reps before switching arms

Tips

• Resist rotating your hips and shoulders; maintain a square position
• Your core must work hard to prevent unwanted rotation
• Keep the non-pulling arm extended to help with balance
• Drive through your mid-back and avoid using excessive arm strength
• Both sides should perform equal reps for balanced development
• This variation is significantly harder than the bilateral version
• Maintain breathing; avoid holding your breath during the pull