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TRX Swimmer Pull
TRX suspension trainer exercise that targets lats and upper back to build pulling strength and shoulder stability; commonly used for swimmer-specific training and core engagement.
About Exercise
Equipment
Others
Difficulty
3/5 • Intermediate
Primary Muscle Groups
Lats, Traps
Secondary Muscles
Triceps
Popularity Score
6
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
10/10Traps
8/10Mid Traps, Lower Traps
Shoulders
7/10Rear Delts
Abs
6/10Rectus Abdominis, Transverse Abdominis
Triceps
4/10Programming
Typical Rep Range
8-15 reps
Rest Between Sets
60-90 seconds
How to Perform
Adjust TRX straps to mid-length and stand facing the anchor point. Grip handles with palms down, arms extended forward, and step back to lean your body until straps are taut.
- Brace your core and keep arms straight.
- Drive handles downward and backward toward your sides.
- Squeeze shoulder blades together at the top.
- Hold briefly with body upright.
- Slowly extend arms to return to start, controlling the lean.
- Maintain straight body line throughout.
Coaching Tips
Form Cues
- Keep arms straight
- Squeeze shoulder blades
- Engage core tight
- Body in straight line
- Control the return
Breathing
Inhale during the lowering phase and exhale as you pull your body up.
Tempo
2-1-2
Range of Motion
From arms fully extended forward with body leaned back at 45 degrees, pull until handles reach sides at shoulder height with body nearly vertical; keep arms straight throughout.
Safety
Safety Notes
- Avoid if acute shoulder pain present
- Control eccentric to prevent slamming
- Maintain neutral spine to avoid lower back strain
- Stop if elbow discomfort occurs
- Use easier angle if form breaks
Spotting
No spotter needed; adjust body angle for safe progression and use anchor for self-support.
Common Mistakes
- Bending elbows during pull
- Arching lower back
- Using hip thrust for momentum
- Letting shoulders shrug up
- Incomplete shoulder blade retraction
When to Avoid
- Acute shoulder impingement
- Recent elbow injury
Flexibility Needed
- Adequate shoulder flexion and extension
- Good thoracic mobility
Build Up First
- Familiarity with TRX basics
- Core stability competency
- Basic pulling strength
Also known as
Swimmer Pull, TRX Straight Arm Pulldown
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