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

( Single narrow TRX middle row )

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Name of exercise  AROM shld retract uni mid narrow w/TRX
Other names of exercise Single narrow TRX middle row
Description of exercise Single narrow TRX middle row exercise is a strength training exercise that primarily targets the muscles in the middle of the back, including the rhomboids, trapezius, and rear deltoids. It is performed using a TRX suspension trainer, which consists of two straps attached to an anchor point, and requires the use of body weight for resistance. To perform this exercise, one must hold onto the TRX handles with a narrow grip, lean back at a 45-degree angle, and pull the body towards the anchor point by squeezing the shoulder blades together. This exercise helps improve posture, upper body strength, and stability. It 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 downward.
  • Place feet together.
  • Pull with arm, keeping arm out to side, 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 High
    Direction of Exercise Extenstion
    Type of Action Retraction, Depression, Elevation, Reposition

    Benefits of exercise

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

  • Increased upper back and shoulder strength
  • Improved posture
  • Engages core muscles
  • Targets multiple muscle groups simultaneously
  • Can be modified for all fitness levels
  • Helps prevent injury
  • Enhances balance and stability
  • Can be done with minimal equipment
  • Time-efficient workout
  • Can be incorporated into a full-body workout routine

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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

  • Single narrow TRX middle row exercise should be avoided in certain situations to prevent injury and maximize the effectiveness of the workout. This exercise should be avoided if you have any pre-existing shoulder or back injuries, as it puts strain on these areas. It should also be avoided if you have any wrist or elbow pain, as the exercise requires a strong grip and can exacerbate these issues. Pregnant women should avoid this exercise as it can put pressure on the abdominal muscles. Additionally, if you are new to TRX training or have not properly warmed up, it is best to avoid this exercise to prevent muscle strains or pulls. It is always important to listen to your body and consult with a professional 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

  • Arthritis
  • Osteoporosis
  • Back pain
  • Shoulder pain
  • Knee pain
  • Muscle imbalances

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    Frequently asked questions

     

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