TRX Clock Pull
The TRX Clock Pull is an intermediate suspension exercise that combines upper back strengthening with shoulder mobility and core stability. By extending arms in opposing directions during the rowing motion, it targets the rear deltoids, rhomboids, and rotator cuff while challenging coordination.
This exercise places significant mobility demands on the shoulder girdle and requires high neuromuscular control. The AI analyzes your recovery metrics like HRV and resting heart rate to determine if your central nervous system is ready for this coordination-heavy movement, potentially substituting a simpler TRX Row if fatigue is high. Additionally, by tracking RPE and form consistency feedback, the app helps calibrate your foot position (vector) to ensure you are training at the correct intensity without compromising shoulder safety.
Form Cues
- Maintain a rigid plank position from head to heels throughout the set
- Pull your body toward the anchor while extending one arm up and one arm down
- Squeeze your shoulder blades together at the peak of the movement
- Keep tension on the straps during the return to the start
- Alternate which arm goes to the '12 o'clock' position with each rep
- Don't allow your hips to sag or pike upwards
- Don't shrug your shoulders toward your ears as you pull
- Don't let the straps go slack at the bottom of the movement
- Don't use momentum to jerk your body forward
- Don't bend your elbows excessively; keep arms relatively straight like clock hands
Common Mistakes
- Breaking the plank alignment with hips
- Bending elbows too much (turning it into a curl)
- Slack in straps between reps
- Uneven pulling causing torso rotation
- Feet placed too far forward for current strength level
Muscles Worked
This exercise heavily engages the posterior chain of the upper body, specifically the latissimus dorsi, rhomboids, and posterior deltoids. The asymmetrical arm positions (one high, one low) force the rotator cuff and core stabilizers to work harder to prevent rotation, providing excellent functional strengthening for shoulder health.
Primary
Secondary
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