Set up the TRX: Anchor the TRX securely to a sturdy overhead support, such as a bar or beam.
Starting position: Stand facing the anchor point with your feet shoulder-width apart. Hold the TRX handles with an overhand grip, arms fully extended in front of you. Lean back slightly, keeping your body straight and core engaged.
Split stance: Take a step back with one foot, extending it behind you. Your front foot should remain stable, with the heel planted firmly on the ground. This will be your lead leg.
- Drawing motion: Begin the exercise by bending your lead arm, pulling your body towards the anchor point while keeping your other arm fully extended. Imagine drawing an arrow in a bow.
Full range of motion: Lower your body towards the anchor point by bending your lead arm, keeping your chest open and facing forward. Maintain tension in the TRX straps and control the movement throughout.
Return to starting position: Push through your lead arm to extend it, returning your body to the starting position with your arms fully extended in front of you.
Switch sides: Repeat the exercise on the opposite side by switching your foot position and lead arm. Step back with the opposite foot and perform the same drawing motion with the other arm.
Repetitions and sets: Aim to perform 8 to 12 repetitions on each side to complete one set. Start with 1 or 2 sets and gradually increase as your strength improves.
Important tips and considerations:
Maintain proper form throughout the exercise, keeping your body straight and core engaged.
Control the movement and avoid any jerking or swinging motions.
Breathe naturally throughout the exercise, exhaling as you draw your body towards the anchor point and inhaling as you return to the starting position.
If you're new to this exercise, consider working with a qualified trainer to ensure proper technique and safety.