The inverted body row is the most common TRX back-strengthening exercise. Although similar to a pull up, the row works the back muscles in a different direction than a pull up, where the torso is perpendicular to the floor. A complete pull up is not supported by the TRX. On the TRX simulator, however, you can do a variety of pull up variants, from beginner to advanced. Diversify your back routine with these pull up exercises to break through training plateaus.
TRX Pull Up Variation 1: Pull ups from the Knees
Suspend the TRX pull up from a stable anchor above you so that the straps hang straight down. Adjust the straps so that the handles hang an arm’s length off the floor for this beginner exercise. Kneeling or sitting on the floor below the handles are the two ways to do this exercise. Bend your knees and put your feet flat on the floor if you’re sitting. Grab the TRX handles above you with your palms facing up. Squeeze your back muscles together and down to begin the pull up movement. Pull your body up until your head is in line with your hands by bending your elbows. Your toes should be in contact with the floor at all times, minimising the amount of weight you lift and allowing you to assist yourself if necessary.
TRX Pull Up Variation 2: Pull up in the L-Sit Position
Sit on the floor with your legs stretched in front of you to make the pull up more challenging. Maintain the same form as before, but keep your legs straight and your feet on the ground. When opposed to the sitting or kneeling versions, this increases the amount of weight you can carry.
TRX Pull Up Variation 3: Elevated Pull up
You’ll need a bench or chair to position your feet on for the next step of TRX pull up. Place the handles an arm’s length above the chair’s seat. Sit on the floor with your legs stretched out and the chair’s edge over your knees. Hang from the TRX with your feet in the centre of the chair. Your body should be perpendicular to the floor, and your legs should be parallel to it. Throughout the movement, keep your feet on the chair.
TRX Pull Up Variation 4: Hanging L-Sit Pull up
Arrange the TRX handles at an arm’s length above the surface. Sit with your legs spread on the board. Perform the exercise in the same way you would an L-sit pull up, except this time raise your whole body off the floor, including your legs. Throughout the cycle, keep the legs and torso at a 90-degree angle to one another. To keep your legs extended in the air, you’ll need not only a strong upper body but also a strong heart.
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