Move of the Week: TRX row

Michael Lancaster, a TRX-trained personal trainer at Dubai's Platform 3 gym, demonstrates the fourth exercise in our eight-part weekly series of TRX workouts. Do this move alone, incorporate it into your own fitness routine or watch this space over the next four weeks to create a comprehensive total-body, strength-building regimen.

Shorten the TRX in length. Hold the handles in a neutral grip with the hands shoulder-width apart close to the chest. Feet should be shoulder-width apart, with no bend in the body at the hips or knees.

Lower the body in controlled movement, fully extending the arms.

Pull the body back up, contracting the upper back muscles, and return to the starting position.

Tips/things to remember:

The closer the hands are to below the suspension anchor point, the harder the exercise.

Keep the core tight and don't be tempted to swing the body.

Progression/variation: Take one foot off the ground to challenge balance and stability.

Muscles targeted: Back, biceps, core.

Reps/sets: One to three sets of 15 to 20 reps, with 30 seconds to one minute's rest between sets.

Platform 3 sells TRX Suspension Trainers for Dh950. They can also be purchased from major sporting shops throughout the UAE