How to do a One Arm TRX Row

#trx #row #upperback

The One Arm TRX Row develops strength in the core, upper back, biceps, and forearms.

Building anti-rotational strength in the core is a focus.

Setup this exercise exactly how you setup in the regular TRX Row (   • How to do a TRX/Suspension Row  ).

It is important that you do NOT center the anchor point to your torso.

Rather, center the anchor point of the strap directly inline with the shoulder of the active arm.

In other words, if you are using the left arm, aline with the left shoulder, and so on.

While in the standing position, with feet shoulder-width apart, grab the handle with a firm grip and extend your arm slowly to get to the starting position.

When the arm is fully extended the palm should be facing down in a pronated position.

Make sure that your torso is rigid and you maintain a tall chest with a neutral posture.

You can choose to keep your opposite arm extended out to the side to maintain balance. Or, you can bend at the elbow to place your free hand behind your back.

Take in a deep belly breath and engage the upper back by slightly retracting the shoulder blades.

Begin pulling yourself to the handle by bending at the elbow and slowly rotating your palm inward toward your centerline.

Pull until your upper arm is parallel with your torso.

Pause briefly at this "top" position and then lower yourself back to the starting position by extending your arm again.

Again, pause briefly at the bottom, exhale, and take in another deep belly breath to before beginning the next repetition.

Complete all reps on one arm before beginning reps on the other arm. Do repetitions for both arms in each set before resting.

Perform 3-6 sets of 4-12 repetitions.

As you get stronger, you can move your feet closer to the anchor point. Be sure to record distance so you can can track your progress.

The One Arm TRX/Suspension Row is great for intermediate and advanced strength training programs.

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***Here are a few great options for suspension trainers you can use for this exercise:

-TRX Suspension System (https://justexercisevideos.com/recomm...)

-Lifeline Jungle Gym XT (https://justexercisevideos.com/recomm...)

-Rogue Gymnastics Wood Rings (https://justexercisevideos.com/recomm...)