Back · TRX
Inverted Row with Straps
How to do the inverted row with straps, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- TRX
- Difficulty
- Beginner
- Logged as
- Weighted reps
- Movement
- HorizontalPull
- Mechanic
- Compound
How to do it
Set TRX straps to mid length and grip the handles with arms extended, body angled back in a straight line and heels on the floor. Pull your chest toward the handles by squeezing your shoulder blades together, then lower under control.
- 1Lats and mid-back pulling your chest to the handles
- 2A rigid plank body from head to heels
- 3Shoulder blades squeezing together at the top
Common mistakes
- Letting your hips sag or your ribs flare
- Jerking or using momentum on the pull
- Flaring your elbows out wide instead of driving them back
Muscles worked
The inverted row with straps mainly works the lats and mid traps, with the biceps, forearms, upper abs, and rear delts assisting.
- LatsPrimary
- Mid TrapsPrimary
- BicepsSupport
- ForearmsSupport
- Upper AbsSupport
- Rear DeltsSupport
- Upper TrapsMinor
- Lower TrapsMinor
- Lower AbsMinor
- ObliquesMinor
- GlutesMinor
Kovo programs the inverted row with straps for you and tracks it every session.
We build your whole program, drop the right lifts into each workout, and adjust your weights as you get stronger. Free on iOS and Android.
More back exercises
- How to do the archer pull-up
- How to do the resistance band assisted pull-up
- How to do the machine assisted pull-up
- How to do the back extension bench back extension
- How to do the machine back extension
- How to do the back lever
Last reviewed June 2026.