Videos
Instructions
- Stand facing the TRX anchor point with feet shoulder-width apart.
- Hold the handles with palms facing down and arms extended overhead.
- Lean slightly back while maintaining a straight body line.
- Raise your arms directly overhead in line with your ears, forming an 'I' shape with palms down.
- Pause at the top, then return to the starting position under control.
Technical Tips
- Maintain palms facing down throughout the movement to engage shoulders effectively.
- Avoid shrugging—keep shoulders away from ears.
- Engage your core to prevent lower back arching.
- Control the movement speed, especially on the descent.
Breathing Tips
- Inhale as you lower your arms.
- Exhale as you raise your arms overhead.
Medical restrictions
- Shoulder impingement
- Rotator cuff injury
- Cervical spine disorders
Why are palms facing down in the TRX I Raise?
Using a palms-down grip targets the front and side deltoids more directly and reduces trapezius dominance, enhancing scapular control.
Does palm orientation affect shoulder activation?
Yes, palms-down orientation emphasizes deltoid activation and joint alignment while minimizing compensatory movement from the traps.
Is the TRX I Raise good for posture?
Absolutely, it reinforces upright posture by strengthening the shoulder stabilizers and promoting controlled scapular movement.
Can I adjust the difficulty of this movement?
Yes, simply change your body angle relative to the anchor point—more incline increases resistance.
Should I keep my elbows locked during the movement?
Keep your arms mostly straight but not locked; a slight natural bend ensures joint safety and efficient muscle activation.
The TRX I Raise with palms facing down is a suspension-based shoulder isolation movement designed to enhance deltoid strength, posture, and neuromuscular control. By using a pronated grip, the exercise emphasizes anterior and lateral shoulder activation while minimizing upper trapezius compensation. The suspension setup introduces instability, requiring greater core engagement and scapular stabilization. This variation is ideal for intermediate users aiming to improve shoulder mobility and control, especially in overhead positions. It promotes proper joint alignment and is frequently used in performance training, injury prevention, and postural correction programs. The intensity is easily adjusted by changing the body angle, making it both versatile and progressive.