Photo credits- Man photo created by LipikStockMedia – www.freepik.com
You might find many people doing exercises using a TRX suspension. It is becoming popular in the gym and many people use TRX to improve their core strength and stability. Another big reason for its popularity is that you can do many different exercises with TRX at home.
Nowadays, you will find many strong athletes and coaches using TRX trainers. When you do any kind of TRX exercise, it engages your core and other stabilizer muscles which makes the exercise more athletic. Also, most of these exercises are bodyweight which makes them more functional.
Many of you might not be familiar with TRX exercises and how you can use them to train your arms. So in this article, I have shared some of the best arms exercises that you can do with TRX suspension. All of these exercises can be done at home if you have a bundle of TRX suspension trainers.
Here, you will find both TRX tricep and bicep exercises. All of these exercises are bodyweight and will engage your core. Some of these exercises are easy and can be done by beginners. While some exercises are challenging which can be done by advanced lifters.
Contents
TRX Arm Exercises
1. TRX Bicep Curl
TRX bicep curl is a great exercise to target the bicep muscle. You can do this just like any bicep exercise. You will curl with the help of your body weight here. This exercise is good for those who are at home and don’t have any other equipment except TRX suspension.
Level– Beginner to intermediate
How to do
1. Hook a TRX suspension at the top corner of the ceiling. Hold the handles of TRX and keep both hands straight parallel to the TRX
2. Now start leaning backward while keeping your hands straight. This will be your starting position.
3. Start the exercise by curling with your forearms and flexing the elbows without moving your bicep.
4. Stop until your bicep is fully contracted and then slowly return to the starting position.
Recommended reps– 10-12
One of the best parts about TRX exercises is that it requires balance and core strength. Almost all TRX exercises will help you in improving stability and balance. So here you will not only target the biceps but will also improve core strength and muscle coordination.
2. TRX Tricep Dips
If you don’t have a dip bar, then you can do TRX dips. This is a little challenging exercise compared to the regular dips but is much more effective. If you are a beginner, then it’s better to first do bench dips. However, if you are already good at dips then you must try this!
Level- Advance
How to do
1. Hook the TRX suspension anywhere at the top and hold both ends of the TRX.
2. Sit at the half-squat position with your arms straight at the sides. This will be your starting position.
3. Start the exercise by moving your body down and keep your body straight.
4. Stop at the bottom and then push with your hands and use your triceps to return to the starting position.
Recommended reps– 6-8
Bodyweight exercises like dips are a great way to build strength and size. It also activates your core to a greater extent when done with a TRX. So if your main focus is to build the size and overall strength of your items, then you should do dips.
3. TRX Chin Up
TRX chin-up is similar to the basic chin-up you do on a chin-up bar. Chin up is one of the best exercises to increase the strength and size of the arms. So you must never ignore this amazing compound exercise. Doing these exercises will not only target the arms but will also strengthen your back muscles and the entire upper body.
Level– Beginner to intermediate
How to do
1. Hook a TRX from the top and stand close to the wall. Hold the handles of the TRX and start squatting down.
2. Keep your arms straight up and back supporting the wall for balance ( if necessary). Look straight and bring both feet to close. This will be your starting position.
3. Keep your grip neutral and start pulling the body up with the help of your back and arms. Your elbows should face down and your chest should be up. Don’t use your legs too much as you go up.
4. Stop at the bottom when your chin reaches the level of your hands and then slowly return to the starting position.
Recommended reps– 6-10
The difference between the regular pull-ups and TRX will swing a lot and will make it difficult to perform the exercise. That’s why we can do it by keeping our back supported by the wall.
if you are an advanced lifter then you can also try this exercise without any support of the wall.
4. TRX Tricep Extension
This is one of the most effective TRX exercises for your triceps. This is the TRX version of skull crushers. This will engage your core and other stabilizer muscles which makes it perfect bodyweight exercise.
Level- Beginner to intermediate
How to do
1. Attach a TRX Suspension at the top and hold each end of the TRX.
2. Now move your legs back and lean forward while holding the handles. Keep your arms straight in front and this will be your starting position.
3. Start the exercise by lowering your body such that your forearms move back. Your elbows should not move much.
4. Pause at the top when your triceps are fully stretched and then use your tricep muscle to push yourself back to the starting position.
Recommended reps– 10-12
Remember to breathe in on the way down and breath out on the way up. Also, keep your knees extended and core engaged.
Tips For Beginners
If you are a beginner, then don’t go too down or in other words, reduce the range of motion. Stop when your elbows are flexed at a 90° angle.
5. TRX Single Arm Bicep Curl
Single-arm TRX curl works similar to the cable overhead curl you do on a cable machine. It is one of the awesome exercises for your bicep. Here, you can focus on each side of the bicep so if your left bicep is weaker than the right then do this exercise.
Level– Beginner to intermediate
How to do
1 Attach a TRX Suspension at just about the head level and step to the side. Hold the handle with one hand and lean to the side until your arms are straight and your elbows extended.
2. Start the exercise by curling with one hand and bringing your body towards the TRX. Don’t drop your elbows and keep the tension on the bicep as you curl.
3. Stop when your bicep is fully contracted and then slowly move your body away while extending your elbows.
Recommended reps- 10-12
You can also do this exercise with a resistance band or on a cable machine if you have one. Make sure that you perform this exercise with the proper form and technique. Avoid using a lot of shoulders during the movement. Instead, focus on the bicep when you curl.
6. TRX Close Grip Press
This is a pressing movement to increase the strength and size of the tricep. When performing a pressing movement with a close grip activates your triceps more.
Level- Advance
How to do
1. Attach the TRX suspension at the top and hold each end of the handles. Move your legs back and lean forward.
2. Keep both arms down and straight. Both hands should be close to each other. This will be your starting position.
3. Start the exercise by slowly lowering your body while keeping your hands close to each other. Stop until your hands reach the abdomen.
4. Now push with your arms to bring the body back to the starting position.
Recommended reps- 8-10
Make sure that your core is engaged throughout the movement. If you are a beginner, then start with more of an upright position. Once you get comfortable with it, then perform with a lower-body position.
7. TRX Close-Grip Pushup
If you want to increase the strength of your upper body, then this exercise is for you. Close-grip push-ups help to increase the overall size of your tricep. Keeping your legs hooked on the TRX puts extra tension on your core and improves balance.
Level- Intermediate to advance
How to do
1. Hook your ankles inside the TRX handle and keep your hands on the floor at about 1 ft. apart. This will be your starting position.
2. Start the pushup by bringing your chest down and stop at the bottom when the chest is almost touching the hands.
3. Now push with your arms and bring your body back to the starting position.
Recommended reps- 8-10
This is a full-body exercise you can do at home without any equipment. You just need a TRX for this which you can easily buy at a cheap price.
8. TRX Criss Cross Curl
Criss-cross curl is another best way to train your biceps. Here you can focus on the long head and the brachialis muscles which gives you that amazing bicep peak. So if you are looking to add some size to your arm, then consider this exercise.
Level– Beginner to intermediate
How to do
1. Hook the TRX on the top and stand straight while holding the handles. Lean back and keep both arms straight and away from each other. This will be your starting position.
2. Start the exercise by flexing your elbows and moving both hands across the chest. Keep your chest up and look straight as you move.
3. Stop at the point when your hand touches the shoulder and then slowly return to the starting position.
Recommended reps- 10-12
Make sure that you focus on your bicep. You should keep your core tight and your body straight as you move.
9. TRX Tricep Pushdown
If you don’t have a cable machine, then you can do a tricep pushdown with TRX suspension. It’s easy to set up at home and will be as effective as cable tricep pushdown if done correctly.
Level- Beginner to intermediate
How to do
1. Attach a TRX suspension at your home and stand straight with your arms extended while holding the TRX. This will be the starting position.
2. Start the exercise by moving your body backward and move your forearms upward as you move. Stop until the elbow is at a 45° angle.
3. Now start bringing your body forward by using your arms and completely extend your arms at the end.
Recommended reps- 10-12
Do’s And Don’t
1. Don’t bend your back as you move. Keep your back straight.
2. Keep your abs engaged throughout the movement. This will prevent you from arching the lower back.
3. Fully extend your elbows at the end to create the maximum load on the triceps.
If you are overweight, then don’t do this exercise because it’s very difficult to move your weight with the help of your arm. Also if you are a beginner, then do it with a limited range of motion. Increase the range of motion once you have built enough strength.
10. TRX Reverse Curl
TRX reverse curl is another awesome exercise you can add to your arm workout program. Here, you will target the brachialis, brachioradialis, and forearm muscles that many people forget to train. Reverse curl will also improve your grip strength and will help you with a pulling exercise.
How to do
1. Hook a TRX suspension at the top corner of the ceiling. Hold the handles of TRX with a reverse or pronated grip and keep both hands straight.
2. Now start leaning backward while keeping your hands straight. This will be your starting position.
3. Start the exercise by curling with your arms without dropping or moving your elbows.
4. Pause at the top when your bicep is fully contracted and then slowly return to the starting position.
Level– Beginner to intermediate
Recommended reps– 10-12
Make sure that you keep your body straight as you move. Don’t drop your torso or round your lower back during the exercise. Your core should be tight and your feet should be firm on the floor.
Final Words
So these were some of the best TRX arm exercises. All of these are bodyweight exercises and you should do them to improve strength and performance. If you are a beginner, then you can try beginner-level exercises to build a solid foundation; and if you are an advanced lifter, then you can add some advanced TRX exercises mentioned above.
Whenever you design your workout program, it is very important to know your fitness level and to select a workout according to your goals. Everything starting from the warm-ups to the sequencing of the exercise to the exercise intensity, all those things are important. Also, you should not overtrain by doing more exercises than you need.
So as there are complexities in designing a workout program, you must consult a fitness professional before starting any exercise.
If you found this blog helpful, then do share it with your friends or share it on social media so that we can reach more people and can grow our website. Also, if you know of any other TRX arm exercises, then do mention that in the comment section below.
Roshan Pillai is an ACSM Certified Personal Trainer with more than 6 years of experience in lifting weights and guiding people to get fit. He has worked as a personal trainer in gyms and is the owner and editor of fitnessproworkout.com. He is passionate about fitness and helping people to get in shape.
