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Instructions
- Adjust the TRX straps to mid-length and grasp the handles with an overhand grip.
- Stand facing the anchor point with feet shoulder-width apart and arms extended.
- Lean back slightly, keeping tension in the straps and your body straight.
- Initiate the pull by drawing one arm back while the opposite arm extends upward in a diagonal, forming an open 'T' shape.
- Pause briefly at the top, squeezing your shoulder blades together.
- Return to the start position in a controlled manner and alternate sides.
Technical Tips
- Keep your core braced to maintain spinal alignment.
- Avoid shrugging your shoulders during the pull.
- Lead the movement with your elbow, not your hand.
Breathing Tips
- Inhale as you prepare and extend your arms.
- Exhale during the pulling phase.
- Inhale again as you return to the starting position.
Medical restrictions
- Shoulder impingement or instability
- Acute rotator cuff injuries
- Severe lower back pain or herniated discs
The TRX Alligator Pull is a functional strength exercise that targets the upper back while promoting shoulder stability, core activation, and rotational control. Performed using suspension straps, this movement mimics the action of pulling one arm back and the other forward simultaneously in a cross-body pattern, engaging the posterior chain and enhancing scapular mobility. It is particularly effective for improving posture, muscular balance, and joint coordination across multiple planes of motion. Ideal for intermediate trainees, the TRX Alligator Pull builds both unilateral strength and dynamic control. It helps counteract the effects of prolonged sitting or forward-leaning postures by activating the rhomboids, lats, and rear deltoids. The rotational element further challenges core stabilization, making it suitable for athletes and general fitness practitioners alike. Due to its scalable nature, this exercise can be modified by changing foot positioning to increase or decrease resistance. Whether you're training for general fitness, body control, or injury prevention, this movement offers a comprehensive upper-body solution using minimal equipment. It is widely used in TRX circuits, functional training programs, and rehabilitation protocols where controlled upper-body pulling is required. Its versatility and low joint impact make it a valuable addition to any bodyweight training regimen.
What muscles do TRX Alligator Pulls target?
TRX Alligator Pulls primarily target the upper back muscles, including the rhomboids, lats, and rear deltoids, while also engaging the biceps and core for stability.
Can beginners do the TRX Alligator Pull?
Although designed for intermediate users, beginners can perform TRX Alligator Pulls by reducing the angle of lean to decrease resistance and focus on proper form.
What are the benefits of TRX Alligator Pulls?
TRX Alligator Pulls improve upper back strength, shoulder stability, posture, and rotational control, making them effective for functional fitness and injury prevention.
Is TRX Alligator Pull good for shoulder mobility?
Yes, the TRX Alligator Pull promotes shoulder mobility and scapular movement by encouraging full range motion and controlled muscle engagement in the upper back.
How do I make TRX Alligator Pulls harder?
To increase difficulty, step closer to the anchor point to increase body angle, slow down the movement, or add a brief hold at the top of each repetition.