TRX SINGLE ARM ROW
TRX POWER PULL


Beginner:

Grip the handle with your right hand, elbow at your side. Align your right arm and shoulder with the anchor point while facing it. Place your feet shoulder width apart, left foot slightly forward.

Maintaining a plank position, lower your body until your right arm is extended. Your left foot may be used to stabilize.

Inhale deeply and pull your body up toward the anchor point. Once the elbow is at your side with your hand resting on or near your ribcage, pause and repeat. Moving your feet closer to the anchor point makes the exercise more challenging.

Intermediate:

Grip the handle with your right hand, elbow at your side. Align your right arm and shoulder with the anchor point while facing it. Put your left hand on your hip. Place your feet shoulder width part and lift the toes. Pinch your gluteus to maintain plank position.

Slowly lower body until right arm is fully extended. Note the neutral grip (thumb facing forward) that keeps your shoulder safely within the joint.

Rotate your torso to the left, aligning your right shoulder and hip with the anchor point.

Maintaining a good plank, inhale, pull your right shoulder down and back to rotate your hips and shoulders square to the anchor point. Pull your body up toward the anchor point until elbow is at your side.

Advanced:

Grip the handle with your right hand, elbow behind your back. Align your right arm and shoulder with the anchor point while facing it. Left hand reaches up toward the anchor point. Place your feet shoulder width and lift the toes. Pinch gluteus to maintain plank position.

Lower your body while simultaneously extending the right arm, and rotating the left arm, hips and shoulders to the left until all three are aligned with the anchor point. Imagine you are spreading your arms out as far as possible.

Inhale, drive into your feet, clench the gluteus, and rotate up and toward the anchor point, starting with your left arm, then your shoulder and finally your hips. Once your right elbow is behind your back, and your right hand is resting on or near the ribcage, pause (do not relax) and repeat.



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