Flared TRX Inverted Rows (Upper-Back Bias | Scapular Control)

Описание: In this clip I’m performing inverted rows using a TRX with a flared-elbow position (arms fully extended at the bottom of each rep, elbows driving out and back to bias the upper back, rear delts, and external rotators). The rhythm is fluid but explosive, emphasizing clean mechanics, core tension, and scapular control through a full range of motion.

This is a good example of specificity in action.

Even simple bodyweight patterns like inverted rows (changing elbow position, angle, and tempo) can be a powerful tool when they’re aligned with the current goal:

• Building scapular strength and control
• Improving shoulder function and external rotation capacity
• Supporting leaning-out phases with high return, low joint stress
• Developing skill and coordination that carries over to other pressing and pulling patterns

Weekly and monthly programming isn’t about doing everything at once. It’s about choosing what deserves priority right now, then letting everything else support that choice.

When the goal shifts, the stressors should shift too:

Surplus phase → more loading tolerance, volume, tissue building.
Deficit phase → better mechanics, joint health, elastic strength.
Strength phase → higher neural output, fewer variations.
GPP phase → more variety, more isometrics, more skill exposure.

If the goal changes, the inputs must change. Specificity is how you stop training randomly and start training intentionally (what helps guide our inner compass towards the appropriate movement selection/volume/intensity).

Simple movement. Real results.

Stay flexual my friends.