TRX Swimmer Pull
The TRX Swimmer Pull is a suspension training exercise that targets the lats, rear delts, and upper back using a straight-arm pulling motion. It improves shoulder mobility and back strength by mimicking the mechanics of a powerful swimming stroke.
Since this movement relies heavily on shoulder mobility and scapular control, the AI analyzes your previous upper-body training volume and recovery data to suggest the optimal intensity, reducing injury risk. If your subjective RPE is high due to accumulated fatigue, the app can adjust volume in real-time or suggest a regression like the TRX Row to maintain consistency without compromising form. Additionally, by tracking shoulder health history, the system can modify range of motion recommendations to ensure safe, pain-free progression.
Form Cues
- Maintain straight arms throughout the entire range of motion
- Keep your core tight and glutes squeezed to hold a strong plank position
- Pull your hands all the way down to your hips in a wide arc
- Control the eccentric phase as you return to the overhead 'Y' position
- Depress your shoulders away from your ears before initiating the pull
- Don't bend your elbows to turn the movement into a row
- Don't let your lower back arch or hips sag
- Don't shrug your shoulders up toward your ears as you pull
- Don't use momentum or swing your body to complete the rep
- Don't allow the straps to go slack at the bottom of the movement
Common Mistakes
- Bending the elbows excessively
- Hyperextending the lower back
- Shrugging shoulders significantly
- Using momentum instead of muscle tension
- Limiting range of motion
Muscles Worked
This exercise primarily targets the latissimus dorsi and posterior deltoids through shoulder extension, effectively building width and upper back definition. It also heavily recruits the erector spinae and deep core stabilizers to maintain a rigid body line, while the triceps assist in keeping the arms straight throughout the pull.
Primary
Secondary
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