Single mid TRX neutral row exercise : How to do, Benefits, Side Effects, Uses, Precautions

( Single mid TRX neutral row )

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Name of exercise  AROM shld retract uni neutral mid w/TRX
Other names of exercise Single mid TRX neutral row
Description of exercise The single mid TRX neutral row exercise is a challenging upper body workout that targets the back muscles, specifically the lats and rhomboids. It involves using a suspension trainer, such as a TRX, to perform a rowing motion while in a neutral grip position. This exercise helps to improve posture, strengthen the back muscles, and increase overall upper body strength. To perform the single mid TRX neutral row, one must hold onto the TRX handles and lean back at a slight angle, keeping the arms straight. Then, the individual pulls their body towards the handles, squeezing the shoulder blades together, before slowly lowering back down. This exercise can be modified for different fitness levels by adjusting the angle of the body and the intensity of the pull.
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, lean back, holding handles in one hand, arm extended, palm inward.
  • Place feet shoulder distance apart.
  • Pull with arm, keeping arm 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 grip strength
  • Increased back muscle strength
  • Better posture
  • Enhanced balance
  • Improved coordination
  • Strengthened core muscles
  • Increased upper body muscle definition
  • Reduced risk of injury
  • Versatility for different fitness levels
  • Can be done anywhere with minimal equipment

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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 single mid TRX neutral row exercise should be avoided if you have any existing shoulder or back injuries, as it puts a lot of strain on these areas. It should also be avoided if you are pregnant, as the exercise requires balancing on one arm and could potentially cause harm to the baby. If you have any wrist or hand injuries, it is also best to avoid this exercise as it requires gripping onto the TRX straps. Additionally, if you are a beginner or have not yet built up enough strength, it is recommended to avoid this exercise as it can be challenging and may lead to improper form and potential injury. It is always important to listen to your body and consult with a doctor or certified trainer before attempting any new exercises.

    • 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

  • Lower back pain
  • Spinal cord injury
  • Rotator cuff injury
  • Shoulder impingement
  • Frozen shoulder
  • Carpal tunnel syndrome
  • Tennis elbow
  • Golfer’s elbow
  • Cervical spondylosis

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    Frequently asked questions

     

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