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Step 1

Starting Position: Holding the TRX handles in each hand, turn yourself to face the anchor point. Assume a split-stance position with both feet facing forward and maintain this foot position throughout the exercise. Stiffen your torso by contracting your core/abdominal muscles ("bracing"), and retracting and depressing your scapulae (pull your shoulder blades down and back).

Step 2

Gently lean backwards, shifting your body weight over your back leg while extending (straightening) your elbows positioned at chest height. Keep your wrists neutral (straight, not bent) with palms facing inward. Concentrate on keeping your scapulae retracted and do not let your shoulders roll forward. Keep your head and spine aligned, and avoiding any sagging in the low back.

Step 3

Upward Phase: Exhale and slowly flex (bend) your elbows by pulling your entire body towards your hands. Your elbows should move towards your sides and remain close to your body while your wrists should stay in the neutral position (think about pulling your elbows closer to your ribs). Maintain a stiff torso aligning your head and spine, and avoid any sagging or aching in your low back or hips.

Step 4

Downward Phase: While maintaining your rigid torso, inhale and slowly lower your body back towards your starting position, extending (straightening) your elbows without your shoulders rolling forward. Keep your head and spine aligned together.

Step 5

Exercise Variation (1): Change to a high-back row by raising the elbows to shoulder height during the pull movement. This places more emphasis on the posterior deltoids and muscles in the upper back.

Step 6

Exercise Variation (2): The intensity of this exercise can be increased by positioning your body further away from the anchor point of the TRX and lengthening the straps.

Using the TRX certainly enhances the appeal of many exercises; however, trainers and individuals should not participate in these advanced exercises until they can demonstrate capability to effectively stabilize their lumber spine (low back) with their core muscles.
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