Starting Position: Holding the TRX handles in your right hand, turn yourself to face the anchor point. Stand with one left ahead of the right 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. Bring your right arm to chest height and straighten your elbow. Keep the wrist straight. Do not allow it to bend. The right thumb should be pointed toward the ceiling.
Gently lean backwards. Shift your body weight over your back leg. The right arm stays at chest height. Concentrate on keeping your shoulder blades pulling down and back. Do not let your right shoulder roll forward. Keep your head aligned with your spine and avoid any sagging in the low back.
Upward Phase: Exhale and slowly bend your right elbow, pulling your entire body away from your arm. Your right elbow should move towards the right ribs. Do not allow your torso to rotate or your wrist to bend. Your torso should be rigid with your head and spine aligned. Avoid any sagging or aching in your low back or hips.
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.
Exercise Variation (1): Change to a high-back row by raising the elbow to shoulder height (elbow wide) during the pull movement. This places more emphasis on the posterior deltoid and muscles in the upper back.
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. Another option is to change the foot position so that the 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.