Learn a Proper TRX Row in 17 Seconds

Did you know that swimming is a low-impact exercise that manages to work every muscle in the body?! That’s part of why we love it so much, but that doesn’t mean it’s 100% safe.

Strength training to the rotator cuff, scapular stabilizers, and core muscles will enable a more powerful and safe stroke, and TRX rows are a great way to do that!

Watch this video from Dr. Maya Bizik where she shows how to strengthen these muscles with TRX rows.
  • TRX Bent Knee Row
    • Complete 3 sets of 10 repetitions
    • Starting position: hang shoulder under handles with arms straight, back and hips straight with knees bent and feet flat on the floor.
    • Movement: Pull body up so sides of chest make contact with handles while keeping the body straight. Return until arms are extended straight and shoulders are stretched forward. Repeat as directed.


1. Tovin BJ. Prevention and treatment of swimmer’s shoulder. N Am J Sports Phys Ther. 2006;1:166–175.

2. Improving your front crawl technique. website. Published on November 24, 2014. Accessed October 22, 2020.

If you need more help maintaining injury prevention, inquire about our virtual classes or virtual 1 on 1 physical therapy and wellness services (exercise training also available!) Call (619) 260-0750 today!