TRX High Row: Step-by-Step Guide, Benefits, Progression, and Safety

How to Do a High Row in TRX?

The TRX High Row is an advanced bodyweight exercise that targets the upper back, shoulders, and biceps, emphasizing scapular retraction and posterior chain strength using the instability of suspension training.

Understanding the TRX High Row

The TRX High Row is a dynamic pulling exercise performed with a TRX Suspension Trainer, designed to strengthen the muscles of the upper back and shoulders. Unlike a traditional row where the elbows stay close to the body, the high row involves pulling the hands towards the upper chest or shoulders with elbows flaring out, mimicking a reverse fly or a face pull movement pattern.

• Key Benefits:

  • Enhanced Posterior Chain Strength: Effectively targets the rhomboids, middle and lower trapezius, posterior deltoids, and biceps.
  • Improved Posture: Strengthens the muscles responsible for pulling the shoulders back and down, counteracting rounded shoulders often caused by prolonged sitting or excessive pushing exercises.
  • Shoulder Health and Stability: Promotes scapular retraction and depression, crucial for healthy shoulder mechanics and injury prevention.
  • Core Engagement: Requires significant core stability to maintain a rigid plank throughout the movement, integrating the entire body.
  • Adjustable Intensity: Easily modified by changing body angle, making it suitable for various fitness levels.

• Muscles Worked:

  • Primary Movers: Rhomboids, Middle and Lower Trapezius, Posterior Deltoids.
  • Synergists: Biceps Brachii, Brachialis, Brachioradialis, Teres Minor, Infraspinatus.
  • Stabilizers: Erector Spinae, Rectus Abdominis, Obliques, Glutes.

Step-by-Step Guide to Performing the TRX High Row

Proper execution is critical for maximizing benefits and preventing injury.

1. Setup and Anchor Point:

   • Ensure your TRX Suspension Trainer is securely anchored to a stable overhead point.
   • Adjust the straps so the handles are at an appropriate height, typically mid-calf to knee height when hanging freely, though this can vary based on desired intensity and exercise. For a high row, starting with longer straps (handles lower) allows for a greater range of motion and easier setup.

2. Starting Position:

   • Stand facing the anchor point, grasping the TRX handles with an overhand (pronated) grip, palms facing down.
   • Walk your feet forward until your body is at an incline, forming a straight line from your head to your heels (plank position). The greater the incline (more horizontal your body), the more challenging the exercise.
   • Extend your arms fully in front of you, maintaining tension in the straps. Your body should be slightly behind your hands.
   • Engage your core by bracing your abs and squeezing your glutes to prevent sagging hips or arching the lower back. Keep your shoulders pulled down and back, away from your ears.

3. Execution (The Pull):

   • Initiate the movement by squeezing your shoulder blades together.
   • Pull your body up towards the anchor point, driving your elbows wide and high, aiming to bring your hands towards your upper chest or shoulders.
   • Maintain the plank position throughout, avoiding any piking at the hips or loss of core tension.
   • Focus on leading with your elbows and retracting your shoulder blades fully.

4. Controlled Descent (The Lower):

   • Slowly and with control, extend your arms, allowing your body to return to the starting position.
   • Resist gravity throughout the entire eccentric (lowering) phase.
   • Maintain tension in the straps and keep your core engaged.

5. Breathing Pattern:

   • Exhale as you pull your body up (concentric phase).
   • Inhale as you slowly lower your body back to the starting position (eccentric phase).

Adjusting Intensity and Progression

The beauty of TRX training lies in its scalability.

• Making it Easier (Regressions):

  • Decrease Body Angle: Walk your feet further away from the anchor point (more vertical body position). This reduces the percentage of bodyweight you are lifting.
  • Widen Foot Stance: A wider base of support can increase stability.
  • Bend Knees: Slightly bending the knees can also reduce the lever arm and make the exercise less demanding.

• Making it Harder (Progressions):

  • Increase Body Angle: Walk your feet closer to the anchor point (more horizontal body position). This increases the percentage of bodyweight you are lifting.
  • Single-Leg Stance: Perform the exercise on one leg to challenge core stability and balance further.
  • Offset Stance: Place one foot slightly in front of the other to increase instability.
  • Increase Reps/Sets: Perform more repetitions or additional sets.
  • Slow Down Tempo: Emphasize the eccentric phase (lowering) by taking 3-5 seconds to return to the starting position.
  • Unilateral High Row: Perform the exercise with one arm, letting the other arm hang freely or hold the other strap for support. This dramatically increases the challenge to the working arm and core.

Common Mistakes to Avoid

To ensure effectiveness and safety, be mindful of these common errors.

• Sagging Hips/Loss of Core Engagement: Allowing the hips to drop towards the floor indicates a lack of core strength. Maintain a rigid plank from head to heels.
• Shrugging Shoulders: Avoid letting your shoulders creep up towards your ears during the pull. Keep them depressed and retracted.
• Using Momentum: Jerking or swinging to complete the pull reduces muscle activation and increases injury risk. Focus on a controlled, deliberate movement.
• Flaring Elbows Too Wide (Excessively): While the high row involves a wider elbow path than a standard row, ensure your elbows are still driving back and not just out, which can put undue stress on the shoulder joint. The movement should feel like pulling your shoulder blades together.
• Insufficient Range of Motion: Not pulling high enough or fully retracting the shoulder blades. Ensure your hands reach your upper chest/shoulders and your shoulder blades are squeezed.

Safety Considerations and When to Consult a Professional

• Always inspect your TRX straps and anchor point before use for any signs of wear or damage.
• Listen to your body. If you experience any sharp pain, especially in the shoulders or lower back, stop the exercise immediately.
• Individuals with pre-existing shoulder, back, or neck conditions should consult with a healthcare professional or a certified physical therapist before attempting this exercise.
• If you are new to suspension training or unsure about your form, consider working with a certified personal trainer or kinesiologist who can provide real-time feedback and ensure proper technique.

Integrating the TRX High Row into Your Workout

The TRX High Row is an excellent addition to any strength training program. It can be incorporated:

• As a primary pulling exercise on a back or full-body day.
• As an accessory movement to complement heavy compound lifts like deadlifts or pull-ups, further strengthening the upper back.
• In a circuit training routine for a full-body conditioning workout.
• For warm-ups or cool-downs with lighter intensity to activate posterior chain muscles or improve shoulder mobility.

By mastering the TRX High Row, you'll build a stronger, more resilient upper back and shoulders, contributing to better posture, enhanced athletic performance, and overall functional fitness.