//TRX Single Arm Row

TRX Single Arm Row

Main Muscles worked

  • Middle back

Secondary muscles worked

  • Biceps
  • Forearms
  • Shoulders

Difficulty: Intermediate

How to do the Exercise

Step 1: Fasten the TRX cable wherein it hangs down at waist length.

Step 2: Using your left hand, firmly grip the cable and walk 2 steps backward.

Step 3: Ensure the cable is taut by holding the handle to your chest.

Step 4: Lean back while maintaining the body in a straight line. Extend the left arm out as you do. The right arm should be securely in place on the right side.

Step 5: Pull yourself back up using the same arm to complete one repetition. Repeat steps depending on the desired amount of repetitions. Then, switch sides.


  • The body should be maintained straight the entire time.
  • Movements should be slow and controlled at the same time.


The TRX Single Arm Row is both an alternative and a calisthenics exercise. The middle back is the primary target of this exercise. However, it also targets the biceps, forearms and shoulders to a lesser degree.

With the use of the TRX Suspension, this exercise can be performed with other TRX variation such as the TRX Single-Arm/Leg Row and the TRX Row.

By |2017-12-28T17:36:01+09:30December 28th, 2017|Trx Home|Comments Off on TRX Single Arm Row

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