My Favorite “Go To” exercise – TRX Row

My Favorite “Go To” exercise – TRX Row

The TRX Row exercise is good for the strength development of the upper back. The TRX Row is good for baseball players, golfers, and any other sports that require a strong back. While the TRX Row mainly works the lats and other muscles in the back, this exercise also strengthens your hand grip, shoulders, and core. It also helps any athletes who need to strengthen the follow-through of their swings or throws. The fact that you use your own body weight helps tone the body more than free weights often do

Step 1

Starting Position: Holding the TRX handles in each hand, turn yourself to face the anchor point. Stand with one foot ahead of the other and both feet facing forward. Maintain this foot position throughout the exercise. Brace your torso by contracting your core/abdominal muscles. Pull your shoulder blades down and back.

Step 2

Gently lean backwards. Shift your body weight over your back leg while straightening your elbows positioned at chest height. Do not allow your wrists to bend. Palms face inward. Concentrate on keeping your shoulder blades pulled back and down. Do not let your shoulders roll forward. Keep your head and spine aligned, and avoid any sagging in the low back.

Step 3

Upward Phase: Exhale and slowly bend your elbows, pulling your entire body towards your hands. Your elbows should move towards your sides and remain close to your body. Think about pulling your elbows closer to your ribs. Keep the wrists in the neutral position. Your torso should be rigid, with your head and spine aligned. 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 (elbows wide) 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.

The Arena District Athletic Club offer a TRX group fitness class on Mondays at 12:35pm and Thrursdays at 12:00pm with Charles Gibson