The Trx shoulder extension can also be called Trx I's because your body is almost in the shape of the letter "I" at the finishing point of this exercise.
You can use the trx to move your shoulders in many different directions, and each direction will work your shoulders in a different manner.
Shoulder extension is simply the motion of brings your shoulders behind your back. Extension is also the motion that your shoulder would move into during trx neutral grip rows.
The Trx I is different from rows because your arms will stay straight throughout the entire exercise. There are pictures of the Trx I below.
Starting Position: Begin by grasping the trx handles with your palms facing up. Slowly walk yourself away from the trx so that there is no slack in the straps. Lean your body backwards and keep your arms straight in front of you.
Form: While keeping your body and your arms straight, exhale and pull your shoulders back towards your sides, so that your body is almost in the shape of the letter I. Hold for a second and then slowly lower to the starting position.
Personal Trainer Tips: It is important to keep your body straight throughout the entire movement.
Your arms should be close to your body in the finishing position. Also, make sure to keep your palms facing forwards. This will keep your shoulders externally rotated, which is the opposite from having your shoulder turn inwards.
This exercise can be used to help to train the rotator cuff muscles to keep your shoulders from turning in excessively.
If you don't have a trx, you can simulate this motion with dumbbells or a cable machine.
You can use the trx to work all of your upper body muscles, and since it's portable and light weight, you can use it at home or take it with you for an outdoor workout.
If your gym has the trx, ask a personal trainer to help you get it set up. Or get your own so you can get great upper body workouts on your own at home or outdoors.
Yours in Health,
Dr. Charles PT/PT
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