TRX Upper Back Rear Delt row ( Elbows out palms down)

**TRX Upper Back Rear Delt row **

Once you have secured your trx in/to a door or tied up just like this you are ready to get started.

**TRX Upper Back Rear Delt row **

-Hands out in front
-Lean back on heals
-Arms out straight elbows up
-Then begin to pull the arms and keep the elbow parralel to you the shoulder the whole time.

This here is about full range

-Focus on pulling with your back! Bring your shoulder blades together "make them touch."
-Focus also on the back of your shoulder, your rear delt wants to get involved. Can't feel the back side of your shoulde? Pinch it a bit and try again, this wakes up the nerves.
-Make a 90 degree angle with elbows at shoulder height.
-Let the arms go straight controlling as much as you can on the way back. A lot of strength and stretching is developed in this motion. This is called the eccentric phase and training this is just as important as contracting, the concentric phase.

Reps and Sets
-For athleticism 20-30 rep rage can allow you to focus on the exercise in a number of ways.
-Make the exercise easy at first

20-30 reps for 3-5 sets
-If you are just a beginner stay with the same motion for all 30. You need to get use to how the exercise works and the way the muscle responds. Recovery afterwards is important. Feel the soreness and eat properly to make the muscle recover.
-More advance can play with their angles, do squats with the row, single arm, and more.
-Please think when training!!!
-Listen to your body!!!

Let me know how it went!!!
Kyle

Change in Difficulty
-The higher you stand the easier it is.
-The further away the feet, the harder it is.