TRX Power Pull
The TRX Power Pull is a dynamic, single-arm rowing exercise that combines upper body pulling strength with rotational core stability. By integrating a reach and rotation, it targets the lats, obliques, and rear delts in a functional, athletic movement pattern.
Because this exercise demands rotational power and coordination, fatigue can quickly compromise form; AI analyzes your set duration and rep speed to detect when power output drops, suggesting rest before your technique breaks down. The app also monitors your recovery and HRV to determine if your central nervous system is ready for this high-velocity movement or if a standard stability row is safer for the day. Over time, the system learns your strength imbalances between left and right sides, adjusting volume to ensure symmetrical development.
Form Cues
- Stand facing the anchor with your feet wider than shoulder-width and one hand on the handle.
- Rotate your free arm toward the anchor point, opening your hips and chest.
- Drive your working elbow back explosively while rotating your chest square to the anchor.
- Keep your core braced and hips aligned with your torso throughout the movement.
- Reach your free hand up the strap toward the anchor point at the top of the pull.
- Don't let your hips sag or drop out of alignment with your spine.
- Don't pull exclusively with your arm; initiate the drive from your back and rotation.
- Don't allow the strap to go slack at any point during the movement.
- Don't shrug your shoulder up toward your ear as you pull.
- Don't use excessive momentum from the legs unless focusing specifically on plyometric speed.
Common Mistakes
- Breaking the plank position at the hips
- Incomplete thoracic rotation
- Pulling with a bicep-dominant motion
- Losing tension on the suspension strap
- Rounding the shoulders forward
Muscles Worked
This exercise primarily strengthens the Latissimus Dorsi and Rhomboids through the rowing motion, while the Obliques are heavily engaged to manage rotational torque. Secondary benefits include strengthening the Posterior Deltoid, biceps, and grip, as well as improving overall core stability.
Primary
Secondary
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