Starting Position: Holding the TRX handles in each hand, turn yourself to face the anchor point. Stand with one foot ahead of the other and both feet facing forward. Maintain this foot position throughout the exercise. Brace your torso by contracting your core/abdominal muscles. Pull your shoulder blades down and back.
Gently lean backwards. Shift your body weight over your back leg while straightening your elbows positioned at chest height. Do not allow your wrists to bend. Palms face upward. Concentrate on keeping your shoulder blades pulled back and down. Do not let your shoulders roll forward. Keep your head and spine aligned, and avoid any sagging in the low back.
Upward Phase: Exhale. Slowly bend your elbows and pull your entire body towards your hands. Do not let your wrists bend. Your elbows should remain in front of and pointed away from you. Maintain a rigid torso, keeping your head and spine aligned, and avoid any sagging or arching in your low back or hips.
Downward Phase: Keeping your torso rigid, inhale and slowly lower your body back to your starting position. Do not allow your shoulders to roll forward as you straighten your elbows. Keep your head and spine aligned.
Exercise Variation (1): Change the grip to face the palms downward. This places more emphasis on the forearm muscles (Brachialis and Brachioradialis).
Exercise Variation (2): The intensity of this exercise can be increased by positioning your body further away from under the anchor point of the TRX and lengthening the straps.
Using the TRX certainly enhances the appeal of many exercises; however, trainers and individuals should not participate in these advanced exercises until they can demonstrate capability to stabilize their lumber spine (low back) with their core muscles effectively.