Trx Back Exercises:
Neutral Grip Rows for the Back

There are a couple of good trx back exercises that can strengthen your upper back and tone your arms. This page focuses on neutral grip rows.

The rowing motion is one of the best motions to strengthen your back muscles. The trx row is similar to a seated row machine or 2 arm dumbbell rows.

Since the trx is lightweight and portable, you can get a great back workout anywhere. You don't necessarily need expensive workout machines or heavy dumbbells.

With the trx you can use your own body weight as resistance.

You can check out pictures of the trx row below.

Trx Back Exercises: Neutral Grip Rows

Starting Position: Begin by grasping the trx handles with your palms facing each other. Slowly walk yourself away from the trx so that there is no slack in the straps. Lean your body backwards and keep your arms straight in front of you.

Form: Keeping the core muscles engaged, pull your elbows back to the sides of your body. Hold for a brief second and then slowly return to the starting position.

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Personal Trainer Tips: Like all trx exercises, it's easy to adjust the intensity. The more parallel your body is to the floor, the more challenging this exercise will become.

Challenge the Core

If you want to challenge your core muscles a little more, try this exercise on 1 leg. When you lift one leg, your hamstrings (back of the thigh), glutes (butt), and lower back on will work much harder on the leg that is on the floor for support.

In addition, you could place your feet on an unstable surface like a Bosu ball or a foam mat. If you use an unstable object, make sure that it is anchored so that it doesn't slip from underneath you. A workout partner or personal trainer can help to stabilize the Bosu ball while you're standing on it.


The neutral grip row works the lats, biceps, shoulders, forearms, and the scapular retractors (trapezius and rhomboids). If you have poor shoulder posture this exercise will help to improve shoulder posture.

But an even better back exercise to improve shoulder posture is the trx abducted row. In the abducted row, your arms start off out to the side instead of next to your body.

Both exercises are great for strengthening the back, so try to incorporate both in your trx workouts.

You can use the trx to work all of your upper body muscles, and since it's portable and light weight, you can use it at home or take it with you for an outdoor workout.

If your gym has the trx, ask a personal trainer to help you get it set up. Or get your own so you can get great upper body workouts on your own at home or outdoors.

Yours in Health,
Dr. Charles PT/PT

Learn More Trx Arm Exercises to Compliment Trx Back Exercises

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