Exos | Formerly Core Performance

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Core Knowledge


Row to External Rotation - 1 Arm Assisted Stance (TRX)


  • Secure 2 TRX straps together by looping one handle through the other and hold them straight in front of your chest with the arm of your back leg.
  • With your front leg straight and your back knee bent, lean backward in a modified split stance so that the TRX hangs diagonally.
  • Rotate the shoulder of your front leg back and away from the TRX.
  • In one continuous motion, rotate your shoulder forward and pull your chest toward the TRX.
  • Reverse the movement pattern to return to the starting position.
  • Complete the set on one side before repeating with the opposite leg and arm.

Coaching Tips

  • Maintain tight torso.
  • Initiate the movement with your shoulder blade, not your arm.

You Should Feel It

  • Working your upper back, shoulders, and torso.  

Tags: Shoulder, TRX, Torso, Upper Back, Strength