Setup and loading
TRX or rings at chest height. The more horizontal your body, the harder it gets. If it's going well, progress to pull-ups.
How to do the trx inverted row step by step
- Grab the handles with your arms straight and walk your feet forward.
- Body straight from heels to head, abs and glutes tight.
- Pull your chest to your hands, driving your elbows back.
- Lower under control until your arms are straight.
Form cues
- Your body rises in one piece, like a board
- Squeeze your shoulder blades at the top
- Neutral wrists
Common mistakes
- Letting your hips sag
- Jutting your chin forward to reach
- Dropping down fast
Sets and reps for your goal
Hypertrophy
3-4 x 8-12 · rest 60-90 s3-4 sets of 6-12 reps (up to 15-20 on isolation exercises) at 65-80% of your max. Rest 1 to 2 minutes.
Get close to failure (0-3 reps in reserve) and control the lowering for 2-3 seconds. Accumulate 10-20 sets per muscle per week.
Max Strength
4 x 5-8 · rest 2 min3-6 sets of 1-6 reps at 80-90% of your max (1RM). Rest 2 to 5 minutes.
Leave 1-3 reps in reserve. If your technique breaks down, lower the weight: strength is built with good reps.
A guide for healthy adults. Adjust the load to your level and see a professional if you have an injury.
Check your form
Film yourself from the side or ask someone to watch, then tick what you get right.
Sports it suits
Gear for this exercise
- Suspension trainerAnchors to a door or a bar.
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