TRX back exercises: 5 movements for toned muscles

TRX back exercises: When we want to do muscle building, we often turn to dumbbells, bars and discs. But, free weights aren't the only way to gain muscle strength and definition.

Besides the bodyweight exercises and elastic bands that this blog often discusses, TRX straps and other suspension straps, including rings, have many benefits for strength training. One of the most important is that this type of material is easily transportable and therefore allows you to train anywhere, both at home and outdoors.

5 TRX exercises for the back

In this article, I will introduce you to some exercises for the back muscles to do with a TRX system or rings. They are accessible to most of you because the straps easily adapt to your level depending on the inclination of the body.

Note that the exercises are often harder when the attachment point is in a high position, such as when it is attached to the ceiling or a bar high up. The closer your body is to horizontal, the greater the force required.

Suspended Row (3 versions)

Row back with TRX

The rowing movement consists of bringing the arms towards the chest by spreading the elbows more or less to solicit different back muscles. This complete exercise also works the biceps to a lesser extent. When the anchor point is high, it is possible to start with an initial position almost horizontal to increase the difficulty.

Do at least 3 sets of 10 repetitions for each of them

Overhand (wide grip)

Muscle groups worked: The 3 bundles of the posterior trapezius and deltoids

When the palms of the hands are in pronation, that is to say downwards as if you were riding a motorcycle, the elbows can deviate towards the outside to solicit the back of the shoulders. This way you can build your entire upper back at the same time.

NOTE : Don't start in a low position if you don't have strong enough shoulders.

Performing a repetition:

  • Grab the handles in pronation (palms down) and lean back while advancing the feet to put the straps under tension (we are resting on the heels)
  • Straighten your arms and make sure your legs and torso stay perfectly straight, keeping your abdominal strap under tension
  • Pull on the handles while inhaling to bring the hands towards you while spreading the elbows at a right angle a little below the line of the shoulders
  • Tighten the shoulder blades at the end of the movement
  • Blow out while returning to the initial position
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Supine (close grip)

Muscles worked: Latissimus Dorsi and Biceps

This position is the one that solicits the largest back muscles, also called latissimus dorsi, the most. They cover 2 thirds of the back and are the ones that give a nice V-shape to the bust.

The supine grip is also the one that works the biceps the most. So you will need fairly strong biceps if you start with a strong body tilt. So I recommend you start with a small incline if you haven't developed a lot of arm strength yet.

Performing a repetition:

  • Grab the handles supinated (palms up) and lean back, bringing the feet forward to put the straps under tension (still resting on the heels)
  • Straighten your arms and make sure your legs and torso stay perfectly straight, keeping your abdominal strap under tension
  • Pull on the handles while inhaling to bring the hands towards you while keeping the elbows close to the body and the shoulders down
  • Tighten the shoulder blades at the end of the movement
  • Blow out while returning to the initial position

Neutral grip or hammer

Muscles worked: Trapezius, posterior deltoids, lats and biceps

By starting in a hammer grip, you will have the advantages of the other 2 hand positions. Indeed, you can decide to finish the draw in supination or pronation, or simply keep the neutral position at the start of the movement to have your elbows slightly apart from the bust at the end of the draw.

This position therefore gives you the opportunity to work almost the entire back during a single series. I like to use it on sets of 20 to 30 reps.

Performing a repetition:

  • Grab the handles in a neutral grip (palms facing each other) and lean back, stepping your feet forward to put the straps under tension (resting on the heels)
  • Straighten your arms and make sure your legs and torso stay perfectly straight, keeping your abdominal strap under tension
  • Pull on the handles while inhaling to bring the hands towards you, elbows slightly apart if you stay in a neutral grip
  • Tighten the shoulder blades at the end of the movement
  • Blow out while returning to the initial position

NOTE : You can rotate the handles during the pull to end up in pronation or supination. In this case, the end of the movement will correspond to the chosen position, elbows apart if pronation and elbows glued to the bust if supination.

Here is a video of sports coach Éric Saintonge showing TRX exercises with 3 hand positions:

Reverse fly

Muscles worked: Trapezius and posterior deltoids

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This exercise is done in a neutral grip. It simply consists of spreading the arms by contracting the trapezius muscles and the back of the shoulders to bring the shoulder blades together at the end of the movement. You will notice that it burns the muscles well, even if you use moderate resistance.

Favor a fluid movement and long series of 15 to 20 repetitions.

Performing a repetition:

  • Place your feet hip-width or shoulder-width apart for good stability
  • Grab the handles in a neutral grip (palms facing each other) and lean back, stepping your feet forward to put the straps under tension (resting on the heels)
  • Straighten your arms and make sure your legs and torso stay perfectly straight, keeping your abdominal strap under tension
  • Extend your arms keeping your hands at shoulder height while inhaling
  • Tighten the shoulder blades at the end of the movement
  • Blow out while returning to the initial position

NOTE : Don't use momentum to execute your set, but control the movement of your body.

Straight arm pull

Muscles worked: Latissimus dorsi, upper trapezius and deltoids (raising the arms to the sky)

This exercise is done in an overhand grip. It consists of bringing the handles down to solicit the latissimus dorsi. It is also possible to make the shoulders work more by amplifying the gesture upwards.

Prioritize a fluid movement without using momentum and sets of 20 repetitions.

Performing a repetition:

  • Grasp the handles with a position of the hands in pronated grip and lean back while advancing the feet to put the straps under tension (resting on the heels)
  • Extend your arms and keep your body perfectly straight by contracting your abdominal strap throughout the exercise
  • Push the handles down while blowing
  • Inhale while returning to the initial position or raising your arms to the sky

NOTE : I recommend that you work your shoulders more by continuing the movement until you raise your hands to the sky.

Choosing your suspension straps for your exercises

There are many models on the market that have tried to copy TRX with varying degrees of success. Unfortunately, budget models are shoddy at best, and dangerous at worst. Remember that you put a lot of your weight on the straps and they should be very strong, even after years of heavy use!

TRX straps are of excellent quality regardless of the price range. Since they can last a very long time (mine are over 10 years old), it's not such a big investment... The only complaint I would have about TRX Go is that the handles are foam, while they are rubber from the PRO3. Other than that, the length of the straps are the same and you will get the same use out of them.

ALSO READ:  7 TRX exercises to lose weight and build muscle at home

But whatever model you choose, you can work the whole body in intense training circuits. If you opt for app access TRX Training Club, you will also have 500 workouts with an impressive selection of exercises. You will have a trial month to get an idea of it.

The top-of-the-line TRX Tactical Gym model also gives you access to a complete 12-week training program and the TRX® FORCE®™ Super App for iPhone and Android with updates and additional content. It is a very good option if you want to make your suspension strap your main sports equipment.

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TRX Go Suspension Strap - For Fitness Everywhere Even in the...
Description
TRX Go Suspension Strap - For Fitness Everywhere Even in the...
Our opinion
TRX's eco model is already of excellent quality
Our rating
4,5/5
Current price
109,95 €
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Visual
TRX Go Suspension Strap - For Fitness Everywhere Even in the...
Description
TRX Go Suspension Strap - For Fitness Everywhere Even in the...
Our opinion
TRX's eco model is already of excellent quality
Our rating
4,5/5
Current price
109,95 €
Click for more information

TRX Back Exercises: Conclusion

That's it, you now have the basic exercises with TRX to have a muscular and toned back. Take the time to progress at your own pace, ensuring that the movement is carried out correctly for each exercise.

I'm sure you'll have as much fun as I did with this equipment that can both help you lose weight and sculpt an athletic body, whatever your age.

Leave a message in the comments area below to ask your questions or share your experience. THANK YOU !

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Last update on 2022-11-04 / Affiliate links / Some images are from the Amazon Product Advertising API

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