TRX Pull-Through (Rear Delt)

PullTRX

A pull-and-twist movement where the arms pull through and rotate outward at the top, combining a row with a rotational component to emphasize the rear delts and thoracic rotation.

Demo: Sundried (reference)

Sets

3

Reps

10-12 per side

Rest

1 min

Contraindications

Low back issues — keep rotation strictly from the thoracic spine, not the lumbar.

Setup

Face the anchor, grip the handles together (or one handle with both hands), extend arms in front, lean back to the desired angle.

Execution

  1. 1Pull the handles toward the chest while maintaining a neutral spine
  2. 2As you reach the top, rotate the torso and arms out to one side
  3. 3Return to center and extend back out under control
  4. 4Alternate rotation direction each rep or perform all reps one direction then switch

Key cues

  • Pull first, rotate second — don't rotate too early
  • Keep hips square, rotation comes from the thoracic spine
  • Full extension between reps
  • Control the rotational component, don't whip it

Common faults

  • Rotating from the lower back/hips instead of the upper spine
  • Losing the straight body line during the twist
  • Rushing the rotational phase
  • Uneven rotation range side to side

Tweaks

  • Perform without the twist first to master the base pull
  • Add a pause at full rotation
  • Progress to single-handle mode for more range

Regressions

TRX Row (Standard)

Muscles

Primary: Posterior Deltoid, Rhomboids, Obliques

Secondary: Latissimus Dorsi, Core

Notes

TRX-specific. Angle = intensity: the more horizontal the body relative to the floor, the harder pressing/pulling/plank-style TRX moves become. For pulling movements (rows, face pulls), walking feet toward the anchor and leaning back further increases load. For pressing movements (push-ups, chest press), walking feet away from the anchor and standing more upright decreases load; moving feet closer to directly under the anchor point increases load. Foot position in the straps (heel vs. midfoot vs. toe) also changes leverage and load for lower-body moves. This move blends the row and rotation patterns; NOTE — Jason's catalog also has a lower-body 'pull-through' for hinge work, this entry is specifically the upper-body rear-delt/rotation variant.

Sources

Attribution: TRX Training