ClapMove · clapmove.com
Exercise handout — move better, feel better.
TRX Row
Row your body up using TRX straps. Great for back and biceps.
Stop if
Choose an easier exercise if pain reaches 6 out of 10 or becomes sharp. Stop and rest if pain reaches 8 out of 10.
This is the general ClapMove rule. This exercise has no extra stop rule of its own.
- Pain 6 out of 10 or more: choose an easier exercise.
- Pain 8 out of 10 or more: stop and rest.
Equipment needed
- Works at home
- Works at the gym
other
No equipment? Try: Gymnastics rings, Towels over bar
Dosage
3
Sets
12
Reps / Time
45 sec
Rest
2 up / 1 squeeze / 2 down
Tempo
Step-by-Step Guide
Set up
- Hold TRX handles
- Walk feet forward and lean back
- Body in straight line, arms extended
- More lean = harder
No image for this step. Follow the written instruction.
Step 1 of 5
Pull yourself up by bending elbows
No image for this step. Follow the written instruction.
Step 2 of 5
Bring chest toward handles
No image for this step. Follow the written instruction.
Step 3 of 5
Squeeze shoulder blades together
No image for this step. Follow the written instruction.
Step 4 of 5
Lower slowly with control
No image for this step. Follow the written instruction.
Step 5 of 5
Repeat
Breathing
- Breathe out as you pull up
- Breathe in as you lower
Form Cues
- Keep body straight
- Pull to chest
- Squeeze shoulder blades
- Control the lowering
Common Mistakes to Avoid
- Hips sagging
- Not pulling high enough
- Letting elbows flare
- Dropping down fast
Safety Information
Keep body tight. Great scalable exercise.
Progressions
Walk feet forward (more lean)
Regressions
Walk feet back (less lean)
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Printed from clapmove.com. ClapMove is not a replacement for professional medical advice — always consult a healthcare provider before starting any exercise program.