TRX “Ys” and “T’s” are good exercises for strong shoulders and upper back. You can combine the two exercises to target the rear deltoids and traps. Having these muscles strong improves your posture and supports good shoulder health. It’s a great exercise to counteract the effects of poor posture or sitting too much at your desk.
Another plus, all you need is a TRX and your own body weight, which will provide more than enough resistance.
To perform the “Y”:
- Face the anchor and hold onto your TRX handles. Walk forward and extend your arms overhead into a “Y” – your palms should be facing front with arms overhead or slightly in front of you based on your shoulder flexibility. This will be your end and starting point.
- Holding onto your handles lean back; your palms will be facing down. Anchor shoulders and then pull yourself up by raising your arms above your head to form a “Y”. Try not to bend your elbows, keep shoulders anchored and your ribs in throughout the movement.
- Briefly pause at the top; then lower your arms back to the starting position. (NOTE: If the pull is too hard take a half step back to make it easier; in other words the more vertical you are the easier it will be).
To perform the “T”:
- Walk forward and extend your arms overhead into a “T”. Lift your arms out to the side with your palms slightly in front of you. This will be your end and starting point.
- Holding onto your handles lean back; your palms will be facing in towards each other. Anchor shoulders and then pull yourself up by taking your arms out to the side to form a “T”. You will have a slight bend in the elbows; keep shoulders anchored and ribs in as you pull forward.
- Briefly pause at the top; then lower your arms back to the starting position. (NOTE: If the pull is too hard take a half step back to make it easier; in other words the more vertical you are the easier it will be).
Throughout both exercises remember to keep a strong active plank. Hips should remain stable with no rotation. Focus is on the upper back. Try 1 set of 16 reps (8 reps each way) to start. Can add 2-3 sets into your upper body strength day.