Hang TRX from a rack or other stable object. Grasp handles and position yourself facing the TRX.
Body should be in a straight line from heels to crown of head with arms fully extended. This is the starting
position. Begin by bending the elbows, pulling your chest to your hands. Squeeze shoulder blades as you perform
the movement. Pause at the top of the motion, and slowly return to the start position. Repeat.


10-12 reps for 3 sets.

Common Mistakes

Flaring the elbows, losing alignment from head to heel.

Target Muscles

Upper and lower trap and rhomboids.


Adjust the position of your feet to change the difficulty.


This is not an arm workout; focus on squeezing shoulder blades together when bringing chest to handles to
work the correct muscle group. Keep elbows close to sides without winging the arm.