TRX Middle Row
The TRX row pulled to the upper chest with the elbows slightly flared, between the tucked row and the rear-delt row with the elbows at shoulder height.
How to do it
Setup
Facing the anchor, handles in both hands, leaning back on straight arms with the body in one line, heels down.
Steps
- Pull the chest up to the handles, elbows flaring about 45° from the body.
- Squeeze the shoulder blades together with the handles at the upper chest.
- Lower back to straight arms with the body still in one line.
Common mistakes
Hips sagging as you pull: squeeze the glutes and keep one line from heels to head. Elbows flaring up to shoulder height: that is the rear-delt row; keep them near 45°. Pulling with the arms only: start each rep by drawing the blades back.
Breathing
Exhale on the pull, inhale lowering.
