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Step 1

Starting Position: Holding the TRX handles or foot cradles in your right hand, turn yourself to face the anchor point. Extend (straighten) your right elbow to chest height, maintain a neutral wrist position (straight, not bent) with your thumb facing the ceiling. Retract and depress your right scapulae (pull your right shoulder down and back).

Step 2

Assume a split-stance position with the left foot forward and maintain this foot position throughout the exercise. Stiffen your torso by contracting your core/abdominal muscles ("bracing"). Gently lean backwards, shifting your body weight over your back leg while extending (straightening) your elbow, maintaining its position at chest height. Keep your wrists in a neutral position (straight, not bent) and thumb towards the ceiling. Concentrate on keeping your scapulae retracted and do not let your right shoulder roll forward. Keep your head aligned with your spine, and avoiding any sagging in the low back.

Step 3

Upward Phase: Exhale and slowly flex (bend) your right elbow by pulling your entire body away from your arm. Your right elbow should move towards the right side of your body, your body should not rotate and your wrist should remain in the neutral position. Maintain a stiff torso with your head and spine aligned, 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 elbow without your shoulder rolling forward. Keep your head and spine aligned together.

Step 5

Exercise Variation (1): Change to a high-back row by raising the elbow 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) To increase the intensity of this exercise, lengthen the straps and position your body further away from under the anchor point of the TRX, or change the foot position so that the ipsilateral (same side) leg is forward.

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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