Rows with an abducted grip are a great trx upper back exercise.
When you change from a neutral grip to an abducted grip, you will really increase the emphasis on the upper back muscles. The neutral grip really works the lats, but the abducted grip does not really involve the lats. So the abducted grip is better for focusing on the upper back and scapular stabilizers (trapezius, rhomboids).
Having good posture is the key to improving performance and decreasing the risk of injury. However, because of computers, technology, and sedentary lifestyles many people develop poor posture, especially in the shoulder joint.
At the shoulder people have the tendency to hunch forwards, and upper back strengthening is important to support and correct this problem. The trx abducted row, can help to improve shoulder posture while also strengthening the rotator cuff muscles.
This really is a great exercise for a lot of people. Check out the pictures below.
Starting Position: Begin by grasping the trx handles with your palms facing down. 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: Exhale as you bring your elbows back and out to the side. At the end of the motion, your shoulders and elbows should be bent about 90 degrees. Squeeze your shoulder blades together for a brief second and then inhale and slowly return to the starting position.
Personal Trainer Tips: This exercise is much harder than the neutral grip version, because your lats are not involved. So you should adjust your position accordingly.
You may have to remain fairly upright when you first start practicing this exercise because it emphasizes all the smaller muscles in the upper back.
As you get stronger, you can walk yourself under the trx so that your body is more parallel to the floor.
This exercise requires much more shoulder stability than the neutral grip row because your shoulder is less stable when it is away from your body.
If you are a beginner, you may choose to master the neutral grip row before trying this exercise.
Abducted grip rows are a great trx upper back exercise, and the trx is a great tool. But you can simulate this motion with a seated row machine, a barbell, dumbbells, or a cable machine. Bottom line, if you want to support good shoulder posture the abducted grip row is a great way to strengthen the upper back muscles.
Remember, 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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