The TRX Single-Arm Row with Rotation is a dynamic exercise that targets the muscles of the back, particularly the latissimus dorsi, rhomboids, and rear deltoids. The addition of rotation engages the core and enhances the overall stability and strength of the upper body.
Muscles Targeted:
- Primary: Latissimus Dorsi, Rhomboids, Rear Deltoids
- Secondary: Biceps, Core Muscles
Equipment Needed:
Exercise Description:
- Set-Up: Adjust the TRX straps to mid-length. Stand facing the anchor point with your feet shoulder-width apart. Hold the TRX handle in your right hand.
- Initial Position: Start with your arm extended, facing the anchor point. Your body should be leaning back, creating tension in the TRX straps.
- Rowing Motion: Initiate the rowing motion by pulling your right elbow straight back, bringing your hand toward your ribcage. Keep your elbow close to your body throughout the movement.
- Rotation: At the top of the row, rotate your torso to the right, opening up your chest and extending your arm behind you. Your body should form a straight line from head to heels.
- Return to Starting Position: Reverse the motion by rotating back to the center and then extending your arm forward to the starting position.
- Repeat on the Other Side: Switch to the left hand and repeat the row with rotation sequence on the opposite side.
- Continue Alternating: Perform the exercise by alternating between the right and left sides for the desired number of repetitions.
Tips:
- Maintain a stable and engaged core throughout the movement.
- Control the rotation to avoid over-twisting the spine.
- Keep the shoulder blades pulled back and down during the row.
Variations:
- Bilateral TRX Row with Rotation: Perform the exercise using both arms simultaneously for a bilateral variation.
Benefits:
- Targets the muscles of the back for strength and definition.
- Engages the core, enhancing stability and rotational strength.
- Provides a dynamic and functional upper body workout.
Incorporate the TRX Single-Arm Row with Rotation into your upper body workout routine to build strength in the back, improve core stability, and add variety to your training regimen. Adjust the intensity by modifying your body angle and the length of the TRX straps.
