Mid Row (TRX / Suspension Trainer)

A horizontal rowing variation with mid-height hand positioning, balancing lat and middle back development. The most common row variation.

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. Hold the handles at mid-chest height
4. Maintain a straight body line from heels through head
5. Pull your body toward the handles by retracting your shoulder blades
6. Drive your elbows back and bring your mid-chest toward the anchor point
7. Pause briefly, feeling the back contraction
8. Extend your arms to lower your body to the starting position

Tips

• This is the most balanced rowing variation, hitting lats and middle back equally
• Maintain a rigid body position; avoid sagging hips or rounding shoulders
• The more horizontal your body, the more difficult the exercise
• Adjust difficulty by changing your stance width or foot position
• Drive with your lats and back, not just your arms
• Breathe in during the lower, exhale during the pull
• Your elbows should track naturally close to your ribs