Inverted Row With Straps
Description
The inverted row with straps uses TRX suspension straps or gymnastic rings to perform a bodyweight inverted row. You hold the handles, lean back with body straight, and row your chest up to your hands. The unstable suspension demands extra core and shoulder stability compared to a fixed-bar inverted row.
Muscle Group
Equipment Required
Inverted Row With Straps Instructions
- Set TRX straps or rings to roughly hip height.
- Grip the handles with both hands. Walk your feet forward until your body forms a leaning angle.
- Set your body in a straight line from heels to head. Brace your core.
- Pull your shoulder blades down and back to set the start position.
- Row your chest up toward your hands by driving your elbows back and down.
- Squeeze your shoulder blades together at the top.
- Lower under control to a full hang with arms extended.
- Steeper body angle (more upright) is easier; more horizontal angle is harder.
Inverted Row With Straps Form & Visual
Inverted Row With Straps Benefits
- Builds the back and biceps with bodyweight
- Suspension instability adds core demand
- Easily scalable by adjusting body angle
- Excellent at-home back exercise
- Builds shoulder stability
- Useful when no pull-up bar is available
Inverted Row With Straps Muscles Worked
- Latissimus dorsi
- Trapezius (middle and lower)
- Rhomboids
- Posterior deltoid
- Biceps brachii
- Core (stabilizer)
- Forearms and grip
Inverted Row With Straps Variations & Alternatives
- Suspended Row (synonymous)
- Inverted Row (bar)
- Pull-Up
- Single-Arm TRX Row
- Feet-Elevated TRX Row
