{
  "$schema": "https://openexercise.org/schema/v0/exercise.json",
  "aliases": [
    {
      "text": "TRX Row",
      "kind": "brand"
    },
    {
      "text": "Suspension Row",
      "kind": "common"
    },
    {
      "text": "TRX Inverted Row",
      "kind": "brand"
    },
    {
      "text": "Rowing with TRX band",
      "kind": "common"
    },
    {
      "text": "TRX Rows",
      "kind": "common"
    }
  ],
  "anatomy": {
    "muscles": [
      {
        "muscle": "latissimus-dorsi",
        "role": "prime-mover"
      },
      {
        "muscle": "trapezius-middle",
        "role": "prime-mover"
      },
      {
        "muscle": "rhomboids",
        "role": "prime-mover"
      },
      {
        "muscle": "deltoid-posterior",
        "role": "synergist"
      },
      {
        "muscle": "biceps-brachii",
        "role": "synergist"
      },
      {
        "muscle": "brachialis",
        "role": "synergist"
      },
      {
        "muscle": "rectus-abdominis",
        "role": "stabilizer"
      },
      {
        "muscle": "gluteus-maximus",
        "role": "stabilizer"
      }
    ],
    "joints": [
      {
        "joint": "scapulothoracic",
        "actions": [
          "retraction",
          "depression"
        ]
      },
      {
        "joint": "glenohumeral",
        "actions": [
          "extension",
          "horizontal-abduction"
        ]
      },
      {
        "joint": "elbow",
        "actions": [
          "flexion"
        ]
      },
      {
        "joint": "lumbar-spine",
        "actions": [
          "isometric-stabilization"
        ]
      },
      {
        "joint": "hip",
        "actions": [
          "isometric-stabilization"
        ]
      }
    ]
  },
  "classification": {
    "modalities": [
      "calisthenics",
      "strength",
      "hypertrophy"
    ],
    "movement_patterns": [
      "horizontal-pull",
      "pull",
      "anti-extension"
    ],
    "mechanics": "compound",
    "force": "pull",
    "kinetic_chain": "closed",
    "laterality": "bilateral",
    "planes": [
      "sagittal"
    ],
    "contraction": [
      "dynamic"
    ],
    "level": "beginner"
  },
  "equipment": {
    "optional": [
      "weight-vest"
    ],
    "required": [
      [
        "suspension-trainer"
      ]
    ]
  },
  "external_ids": {
    "wger": "674,959"
  },
  "id": "oec:suspension-trainer-row",
  "instructions": {
    "setup": [
      "Secure the suspension trainer to an overhead anchor point.",
      "Grasp both handles with a neutral grip and walk your feet forward so your body leans back at a comfortable angle.",
      "Extend your arms fully, keeping your body in a rigid, straight line from head to heels with engaged glutes and abdominals."
    ],
    "steps": [
      "Initiate the movement by retracting your shoulder blades and pulling your elbows back past your torso.",
      "Continue pulling until your chest meets or passes between the handles, pausing briefly at the peak contraction.",
      "Lower your body under control by extending your arms and allowing your shoulder blades to protract until you return to the starting position."
    ],
    "breathing": "Exhale as you pull your chest toward the handles; inhale with control as you lower back down.",
    "cues": [
      "Lead with your chest, not your hips.",
      "Drive your elbows straight back.",
      "Hold a rigid plank from head to heel."
    ],
    "common_faults": [
      {
        "fault": "Sagging at the hips or thrusting the pelvis forward to initiate the pull.",
        "correction": "Squeeze the glutes and brace the core to maintain a straight plank alignment throughout the entire repetition."
      },
      {
        "fault": "Shrugging the shoulders upward toward the ears during the pull.",
        "correction": "Keep the shoulders depressed away from the ears and focus on driving the elbows backward."
      },
      {
        "fault": "Losing tension at the bottom of the movement by releasing shoulder control.",
        "correction": "Maintain active shoulder engagement and a braced torso even at full arm extension."
      }
    ],
    "safety": {
      "precautions": [
        "Verify that the suspension anchor point is rated for full body weight before leaning into the straps."
      ],
      "spotter": "not-needed"
    }
  },
  "measurement": {
    "load": {
      "kind": "bodyweight"
    },
    "profiles": [
      {
        "required": [
          "reps"
        ],
        "optional": [
          "rpe",
          "tempo"
        ]
      }
    ],
    "records": {},
    "reps_counted": "total"
  },
  "name": "Suspension Trainer Row",
  "previous_ids": [
    "oec:rowing-with-trx-band",
    "oec:trx-rows"
  ],
  "provenance": {
    "generated": [
      "/name",
      "/summary",
      "/classification",
      "/anatomy",
      "/equipment",
      "/measurement",
      "/instructions",
      "/setup",
      "/relations"
    ],
    "license": "CC-BY-SA-4.0",
    "review": {
      "status": "machine-generated",
      "model": "gemini-3.8-flash",
      "at": "2026-10-31"
    },
    "sources": [
      {
        "title": "wger: Rowing with TRX band",
        "url": "https://wger.de/en/exercise/674/view-base",
        "license": "CC-BY-SA-4.0",
        "author": "Skadi"
      },
      {
        "title": "wger: TRX Rows",
        "url": "https://wger.de/en/exercise/959/view-base",
        "license": "CC-BY-SA-4.0",
        "author": "clafal"
      }
    ]
  },
  "relations": [
    {
      "type": "variation-of",
      "target": "oec:inverted-row"
    },
    {
      "type": "substitute-for",
      "target": "oec:ring-incline-row"
    },
    {
      "type": "substitute-for",
      "target": "oec:cable-standing-row"
    }
  ],
  "setup": {
    "grip": {
      "orientation": "neutral",
      "width": "shoulder"
    },
    "position": "inverted",
    "range": "full",
    "stance": {
      "kind": "parallel",
      "width": "hip"
    }
  },
  "status": "active",
  "summary": "A bodyweight horizontal pull performed on suspension straps that develops the upper back, latissimus dorsi, and core stability."
}