Inverted Row (TRX / Suspension Trainer)

A fundamental rowing movement using suspension straps with an inverted body position. Builds back strength and muscle while being scale-able for all levels.

Instructions

1. Stand facing the TRX anchor point and grasp the handles with an overhand grip
2. Walk your feet forward to create an incline with your body
3. Maintain a straight line from your heels to your head
4. Pull your body toward the handles by driving your elbows back and down
5. Retract your shoulder blades and bring your chest toward the handles
6. Pause briefly at the top, squeezing your back muscles
7. Extend your arms to lower your body back to the starting position
8. Maintain core tension throughout the movement

Tips

• Keep your body in a straight plank position; avoid sagging hips or piking
• The more horizontal your body, the harder the exercise; adjust foot position to scale difficulty
• Drive through your mid-back and shoulders, not just your arms
• Breathe in as you lower, exhale as you pull
• Feel the contraction in your lats and middle back
• For beginners, keep your body more upright; progress by leaning back
• Maintain a neutral neck position; don’t look up excessively