Video Coming Soon
We're working on adding video demonstrations for this exercise.
TRX Power Pull
Unilateral rotational pulling exercise with TRX suspension trainer that targets lats and upper back to build rotational strength, core stability, and address imbalances; scaled by foot position relative to anchor.
About Exercise
Equipment
Others
Difficulty
4/5 • Intermediate
Primary Muscle Groups
Lats, Traps
Secondary Muscles
Shoulders, Abs, Obliques, Forearms
Popularity Score
7
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
10/10Teres Major
Traps
8/10Upper Traps, Mid Traps
Biceps
6/10Shoulders
5/10Rear Delts
Abs
5/10Rectus Abdominis
Obliques
5/10External Obliques, Internal Obliques
Forearms
3/10Programming
Typical Rep Range
8-15 reps
Rest Between Sets
60-90 seconds
How to Perform
Anchor TRX at mid-calf length in single-handle mode. Stand facing anchor, hold handle with one hand at shoulder, extend other arm forward, step back to tension with body straight from heels to head.
- Lean back slowly, extending pulling arm while rotating torso away to form T-shape with arms.
- Keep core tight and body straight, eyes following extended hand.
- Retract shoulder blade and pull handle powerfully, rotating torso back to center.
- Bend elbow to drive body up, swinging free hand forward to meet strap.
- Squeeze back at top, rise onto toes for tension.
- Switch sides after reps.
Coaching Tips
Form Cues
- Core tight, no sag.
- Rotate from thoracic spine.
- Pull with back, not arm.
- Body straight like plank.
- Eyes follow free hand.
- Squeeze at top.
Breathing
Inhale during lowering and rotation; exhale forcefully during the pull and rotation back to center while bracing core.
Tempo
3-1-2
Range of Motion
From full arm extension with torso rotated to shoulder fully retracted and torso squared, maintaining straight body line without hip sag.
Safety
Safety Notes
- Securely anchor TRX before starting.
- Avoid if acute shoulder or lower back pain present.
- Stop if pain occurs; adjust angle for comfort.
- Maintain straight body to protect spine.
- Use proper single-handle setup to prevent slippage.
Spotting
Not required; self-supported bodyweight exercise. Use partner for form feedback if needed.
Common Mistakes
- Sagging hips or arching lower back.
- Rotating from hips instead of upper back.
- Using momentum or bouncing.
- Poor core engagement leading to instability.
- Incomplete rotation or arm extension.
When to Avoid
- Acute shoulder impingement
- Lower back injury
- Recent rotator cuff issues
Flexibility Needed
- Adequate thoracic spine rotation
- Shoulder flexion and external rotation
Build Up First
- Master basic TRX row
- Core stability in plank position
- Unilateral pulling coordination
Also known as
TRX Single Arm Power Pull, TRX Rotational Row
Found this helpful?
Share your thoughts or help us improve this guide.
Master your movement.
Experience automatic exercise detection and rep counting - powered by the motion of your Apple Watch.
subscribe to our newsletter
ProductContact Us
hello@trainfitness.aiFind Us
130 Spadina Avenue, Toronto,
Ontario, M5V 0H4, Canada
©2025 All Rights Reserved
