Low Row (TRX / Suspension Trainer)

A horizontal rowing variation with lower hand positioning, emphasizing lat and lower back development. Scalable for all fitness levels.

Instructions

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

Tips

• The lower hand position emphasizes the lats more than higher positions
• Maintain core tension and a straight body line throughout
• Drive through your legs and hips as much as your arms
• Feel the contraction in your lats and lower back
• Adjust difficulty by changing body angle; more upright is easier
• Breathe in as you lower, exhale as you pull
• Your elbows should stay relatively close to your body