Mid TRX row exercise : How to do, Benefits, Side Effects, Uses, Precautions

( Mid TRX row )

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Name of exercise  AROM shld retract bil mid w/TRX
Other names of exercise Mid TRX row
Description of exercise The Mid TRX row exercise is a strength training exercise that targets the muscles in the upper back, shoulders, and arms. It involves using a TRX suspension trainer, which consists of two straps that are anchored to a stable object, such as a door or a pull-up bar. The exercise is performed by standing facing the anchor point and holding onto the straps with an overhand grip. The body is then leaned back, keeping the arms straight, and the shoulders are pulled back to bring the body towards the anchor point. This movement engages the muscles in the upper back and arms, helping to improve posture and strengthen the back muscles. It is a versatile exercise that can be modified for different fitness levels by adjusting the angle of the body.
Do each time for how long Do this for 10 times, or do as many times instructed by your doctor.
Do daily for how many time Do daily two times, or do as per instructed by your doctor.
Do for how many days Do for two to three weeks, or do upto days told by your doctor.
How to do exercise
  • Face the TRX, leaning back, arms extended, palms downward.
  • Feet at shoulder distance apart
  • Pull with both arms, keeping upper arms up, squeezing shoulder blades together at top of pull.
  • Return and repeat.

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    Video Tutorial

     

    Body Part Chest, Shoulder
    Type of Muscles Rhomboid or Trapezius, Deltoid
    Category of Exercise __
    Type of Exercise AROM
    Body Position Standing
    Difficulty Level Medium
    Direction of Exercise Extenstion
    Type of Action Retraction

    Benefits of exercise

    According to scientific research, this exercise helps in the body per below(ME/1)

  • Improved upper back strength
  • Increased core stability
  • Better posture
  • Enhanced shoulder stability
  • Improved grip strength
  • Increased muscle endurance
  • Improved pulling strength
  • Improved balance and coordination
  • Can be modified for all fitness levels
  • Can be done anywhere with a TRX suspension trainer

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    Contents hide
    1 Benefits of exercise
    2 When to avoid this exercise
    3 Precautions
    4 Helpful in Diseases

    When to avoid this exercise

  • The Mid TRX row exercise should be avoided if you have any pre-existing shoulder or back injuries or conditions. This exercise puts a significant amount of stress on the shoulders and upper back, so it may aggravate any existing issues. It is also not recommended for individuals with weak core muscles or poor posture, as it requires a stable core and proper form to perform safely. If you experience any pain or discomfort while performing the exercise, it is important to stop and consult a healthcare professional. Additionally, pregnant women or individuals with heart conditions should avoid this exercise as it may be too strenuous for their bodies.

    • Precautions

    As per several scientific studies, some precautions need to be taken while doing this exercise such as(ME/2)

  • Refer to manufacturer’s instructions for adjusting settings and resistances.

    • Helpful in Diseases

  • Shoulder pain
  • Lower back pain
  • Postural issues
  • Osteoporosis
  • Rheumatoid arthritis
  • Scoliosis
  • Kyphosis
  • Chronic fatigue syndrome
  • Fibromyalgia

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    Frequently asked questions

     

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