By Brian Diaz
The TRX horizontal pull-up is one of my favorite back exercises because it allows people who may not be able to do a full vertical pull-up mobilize their own body weight and progress toward that goal. The pull-up of any variation is also one of the most dynamic back exercises, activating the lats and rhomboids.
Start with the suspension straps shortened almost as far as they can be (depending on anchoring height) so that when you are directly under the handles you can have a fully extended arm position. From this position, or slightly more vertical toward standing to make the movement easier, bend your knees and bring your feet flat on the ground. With the feet flat and legs bent, this not only gives you a little stability but provides assistance when needed.
Once in the starting position with the arms extended and looking up toward the ceiling, tighten the core and activate the neck stabilizers to hold the body in a straight line from knees to head. Initiate the movement by pulling yourself up toward the ceiling and anchor point. Pinch the shoulder blades in the back at the completion of the pull. Still keeping the abs engaged and the body straight, slowly lower yourself back down to the starting position.
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Brian Diaz is the head physical therapist and sports specialist at ActivEdge Fitness & Sports Performance. He is a Level II Certified TRX Suspension Trainer and a USA Triathlon Certified Coach. Follow him on Twitter (@JediTriathlete) or go to his website at ExperienceTheEdge.com for more exercise ideas.
