TRX Back Rows- 2 different types for MEGA back gains. There isn’t 1 TRX row to rule them all, there’s 2. Requested by @_mikegruber (Instagram) how to target the back with a TRX.
VIDEO 1: TRX Low Row
- This will target mainly the mid-lower section of the back and helps increase thickness
- Focus on pulling with elbows down and in
- Begin the movement by contracting your shoulders blades first
- Squeeze the lower lats as hard as possible as you pull down and in. The lats are the large muscles at the sides of your back, like wings
- Twist hands slightly outwards when pulling in to help contract the muscle and feel it working
VIDEO 2: TRX High Row
This will target mainly the upper half of the back and rear shoulder muscle. It will help increase back width
- Pull with elbows up and out
- Begin the movement by contracting your shoulders blades first
- Squeeze your upper back as hard as possible at the top of the exercise (look at my strain face I’m squeezing so hard)
- Try not to pull with the hands, focus on using them as just a solid hook to the handles.
Focus on pulling back with the elbows leading the movement On both these exercises I like to really stretch the back muscles by extending my arms forward at the bottom of the exercise.
As science states – taking a muscle through a full range of motion from a fully stretched position to a fully contracted, shortened position under intensity yields the best development.
Be proud of perfect controlled technique through full ranges of motion rather than how much or fast a weight is lifted
If there’s any specific TRX exercise or muscle area targeting you’d like to see?
Let me know in the comments below or message me on Instagram @trxtraveller and I’ll make you a demonstration vid.
Stay safe, stay healthy
TRX’ing in: North East of England
Do you want the ability to achieve your fitness goals anywhere?
So did I…
That’s why I developed the TRX Fitness Freedom programs: https://fitnessfreedomathletes.com/trx-programs/
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