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

( Single middle TRX row )

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Name of exercise  AROM shld retract uni mid w/TRX
Other names of exercise Single middle TRX row
Description of exercise The single middle TRX row exercise is a strength training exercise that primarily targets the muscles in the back, specifically the middle and lower trapezius muscles. It is performed using a TRX suspension trainer, which consists of two straps attached to an anchor point, allowing for a wide range of motion. To perform the exercise, the individual holds onto the handles of the TRX straps with their arms extended in front of them. They then pull their body towards the anchor point by squeezing their shoulder blades together, keeping their elbows close to their sides. This exercise helps to improve back strength and posture, making it a great addition to any workout routine.
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 downward.
  • 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

    https://www.youtube.com/watch?v=N_14s8zFOms%26pp=ygUJI3RyeGZvbGlv

     

    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 back strength
  • Increased muscle definition
  • Enhanced posture
  • Engages multiple muscle groups
  • Can be done with minimal equipment
  • Targets the upper back and shoulders
  • Helps prevent back pain
  • Improves grip strength
  • Can be modified for all fitness levels
  • Increases stability and balance

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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 middle TRX row exercise should be avoided if you have any pre-existing shoulder or back injuries, as it puts strain on these areas. It is also not recommended for beginners or those with poor core stability, as it requires a strong and stable core to perform correctly. If you experience any pain or discomfort while performing the exercise, it is important to stop and consult a professional before continuing. Additionally, pregnant women or individuals with high blood pressure should avoid this exercise due to the increased strain on the body. It is always important to listen to your body and avoid any exercises that may cause harm or exacerbate existing injuries.

    • 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

  • Back pain
  • Shoulder pain
  • Poor posture
  • Muscle imbalances

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    Frequently asked questions

     

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