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TRX Clock Pull
A unilateral TRX pulling exercise that targets lats and upper back to build strength and stability; incorporates rotational clock positions to challenge core and address imbalances.
About Exercise
Equipment
Others
Difficulty
4/5 • Intermediate
Primary Muscle Groups
Lats
Secondary Muscles
Shoulders, Forearms, Abs, Obliques
Popularity Score
5
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
No
Requires Spotter
No
Space Needed
Small
Noise Level
Low
Muscle Breakdown
View Muscle MapLats
9/10Teres Major
Traps
7/10Mid Traps, Lower Traps
Biceps
6/10Long Head, Short Head
Shoulders
5/10Rear Delts
Forearms
4/10Flexors
Abs
4/10Rectus Abdominis
Obliques
4/10External Obliques
Programming
Typical Rep Range
8-15 reps
Rest Between Sets
60-90 seconds
How to Perform
Anchor TRX straps at mid-height. Stand facing anchor, grasp handles with palms facing each other, lean back into plank position with body straight and arms extended.
- Engage core and glutes to maintain plank.
- Pull with one arm by bending elbow and drawing hand to ribs.
- Extend opposite arm to clock position like 3 o'clock while pulling.
- Squeeze shoulder blades together at top.
- Slowly extend pulling arm to return to start.
- Bring extended arm back to center.
- Switch sides and repeat with varied clock positions.
Coaching Tips
Form Cues
- Keep body straight
- Resist rotation with core
- Pull elbow back tight
- Extend arm fully controlled
- Hips square to anchor
- Squeeze back at top
Breathing
Inhale during extension; exhale as you pull and brace core throughout.
Tempo
2-1-2
Range of Motion
From full arm extension in plank to chest nearing handles with elbow bent 90 degrees and extended arm at clock position.
Safety
Safety Notes
- Avoid if acute shoulder pain
- Maintain plank to protect spine
- Step back to reduce load if needed
- Ensure straps don't chafe
- Stop on sharp discomfort
Spotting
Not required; self-spot with foot adjustment for stability.
Common Mistakes
- Sagging hips
- Twisting torso
- Using momentum
- Incomplete extension
- Arm rubbing straps
- Poor plank alignment
When to Avoid
- Shoulder impingement
- Lower back strain
- Wrist instability
Flexibility Needed
- Shoulder flexion
- Ankle dorsiflexion for plank
Build Up First
- Plank proficiency
- Basic row technique
Also known as
TRX Clock Row, Suspension Clock Pull, TRX Unilateral Clock Pull
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