TRX Reach Row

TRX Reach Row trains the lats and mid-back by drawing the elbow toward the torso while the torso remains controlled.

Primary muscle

Back

Primary musclesPosterior deltoids, Rhomboids, Middle trapezius

Secondary musclesLatissimus dorsi, Biceps brachii, Brachialis

Equipment

TRX

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How to perform TRX Reach Row

Follow the sequence in order, paying attention to the starting position, movement path, and finish described in each step.

Hold both TRX handles, lean back with straight arms, and form a firm line from head to heels.
Row the chest toward the handles, then keep one hand close to the ribs as the other arm releases and reaches open to the side.
Rotate through the upper trunk with the hips controlled and the supporting shoulder kept away from the ear.
Return the reaching hand to its handle and extend both arms to the start without sagging.
Alternate which arm reaches, or complete equal repetitions on each side.

Common TRX Reach Row mistakes

Skipping the reach

Release and reach one arm after the row instead of performing only repeated two-arm rows.

Hips sagging

Keep the head, hips, and heels in one line as the trunk opens.

Supporting shoulder shrugging

Keep the shoulder holding the handle away from the ear during the reach.

Losing the handle

Return the reaching hand securely to the handle before leaning back into the next repetition.

When to modify or choose another exercise

Skipping the reach: Release and reach one arm after the row instead of performing only repeated two-arm rows.
Supporting shoulder shrugging: Keep the shoulder holding the handle away from the ear during the reach.
Stop when the exercise produces sharp, catching, radiating, or increasing joint pain rather than the expected muscular effort.
Alternative TRX Row: Keep both hands on the handles while learning the body angle and row path.

How to use TRX Reach Row in a training program

Where it fits in a session

Use TRX Reach Row early in a workout focused on back, or early in a full-body workout, when strength or technical progress is the priority; place it later when it supplies secondary volume.

How often to use it

Use one to three times per week as part of training the relevant muscle groups at least twice weekly; the same exercise does not need to appear in every session.

Starting rep ranges by goal

Goal	Sets	Reps or time	Rest	Effort and execution
Strength	2–4	3–6	2–4 min	Heavy, usually 2–3 clean reps in reserve
Muscle growth	2–4	6–12	90–180 sec	Usually 1–3 clean reps in reserve

Pairing and sequencing

Pair TRX Reach Row with Incline Dumbbell Chest Press or Close-Grip Bench Press for complementary pushing work.
Standing Face Pull can follow the main row sets when additional upper-back work is useful.

Scale the movement