The 5 best TRX shoulder and back exercises guide with video technique

Focusing on time under tension when performing TRX shoulder and back exercises is key The 5 best TRX shoulder and back exercises guide with video technique. Shoulders are a funny muscle, it’s not as easy to fully lengthen and shorten them like it is the pectorals, quads or back muscles. However, they can be greatly […]

Written By TRX Traveller

On 23rd April 2020
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Focusing on time under tension when performing TRX shoulder and back exercises is key

The 5 best TRX shoulder and back exercises guide with video technique. Shoulders are a funny muscle, it’s not as easy to fully lengthen and shorten them like it is the pectorals, quads or back muscles. However, they can be greatly developed by maintaining time under tension on each shoulder head. When performing TRX shoulder exercises don’t loose tension on the muscle by going to far down or locking out to much, instead focus on more of a constant back and forward pump (refer to the workout video at the end for a detailed explanation).

Progression and development

I get great development and progression utilising TRX fitness because I focus on technique and key exercise principles. All of which I cover in the below videos. I wrote a post on the phycological benefits of using a TRX for fitness and on the physiological benefits of using a TRX for fitness. Right then, let”s get into The 5 best TRX shoulder and back exercises.

1. TRX High Row

Try the TRX High Row exercise to develop your upper back

Two simple but effective TRX back exercises are the high and low row (or TRX Pulls). In this video we look at the high row and it’s benefits along with correct technique.

2. TRX Low Row

Develop the V-shape back look with TRX Low Rows

There’s two simple but effective TRX row variations that I love, the high row and the low row. In this vid I talk through the low row benefits and how to execute it correctly.

3. TRX T’s

TRX exercise for shoulders (correct technique TRX T’s)

Second behind the TRX Y’s these really target the medial deltoid and traps. A great variation to work into a shoulder routine or go back to back with the Y’s for a serious deltoid burn.

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4. TRX Y Shape

TRX exercise for back and shoulders (correct technique)

A little tricky to get the technique down correctly with the TRX ‘Y’s’ but once it’s nailed they incorporate a huge amount of secondary muscles along with the primary middle and rear deltoids. Back muscles and core stabilisers also take a blasting. Now give me a Y!

5. Back pull for strength

How to use a TRX for strength training

Want to build strength without weights? If you’re looking to build strength and challenge yourself then try experimenting with your feet placement to create varied loads and focus on moving your body explosively through a 3-dimensional space on the contraction and slowly with control releasing on the downward phase. This feet placement technique can be applied to a variety of TRX exercises to develop all rounded strength.

BONUS: Here’s a full shoulder routine utilising some of the exercises

The best 3 TRX shoulder exercises

Here’s 3 TRX exercises you can do at home (or anywhere!) to achieve boulder shoulders. The key to 4D shoulder development that looks great from all angles is growing the middle and rear deltoid and that’s exactly what we’ll focus on here.

Know any others?

Know any TRX exercises you think I should add to The 5 best TRX shoulder and back exercises guide with video technique? Let me know in the comments below.

I highly recommend giving TRX a go. I understand it can be daunting at first but stick with it. I assure you once you get to know it you’ll see huge benefits and never look back. I have a variety of workout videos and key technique principles on my YouTube channel here.


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The 5 best TRX shoulder and back exercises guide with video technique

The 5 best TRX shoulder and back exercises guide with video technique

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💥 2 different types of TRX Back Rows for MEGA back gains💪⁣⁣ ⁣⁣ There isn't 1 TRX row to rule them all, there's 2…⁣⁣ ⁣⁣ VIDEO 1: 🎥 TRX Low Row⁣⁣ This will target mainly the mid-lower section of the back and helps increase thickness⁣⁣ 🔑Focus on pulling with elbows down and in⁣⁣ 🔑Begin the movement by contracting your shoulders blades first⁣⁣ 🔑 Squeeze the lower lats as hard as possible as you pull down and in. The lats are the large muscles at the sides of your back, like wings⁣⁣ 🔑Twist hands slightly outwards when pulling in to help contract the muscle and feel it working⁣⁣ ⁣⁣ VIDEO 2: 🎥TRX High Row⁣⁣ This will target mainly the upper half of the back and rear shoulder muscle. It will help increase back width⁣⁣ 🔑Pull with elbows up and out ⁣⁣ 🔑Begin the movement by contracting your shoulders blades first⁣⁣ 🔑Squeeze your upper back as hard as possible at the top of the exercise (look at my strain face I'm squeezing so hard😡)⁣⁣ 🔑Try not to pull with the hands, focus on using them as just a solid hook to the handles. Focus on pulling back with the elbows leading⁣⁣ the movement ⁣⁣ On both these exercises I like to really stretch the back muscles by extending my arms forward at the bottom of the exercise. As science states – taking a muscle through a full range of motion from a fully stretched position to a fully contracted, shortened position under intensity yields the best development⁣⁣ ⁣⁣ Be proud of perfect controlled technique through full ranges of motion rather than how much or fast a weight is lifted 👌🏼💪🏼⁣⁣ ⁣⁣ Stay safe, stay healthy⁣ ⁣ ⁣ #jointhecrochetrevolution #upperbody #backworkouts #homeworkoutvideos #homeworkoutideas #homeworkoutsrock #shouldertoshoulder #shouldermobility

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5 advantages I’ve discovered 💥💪🏼 from training only with a TRX 1. 💪🏼Muscle development When I’m training with a TRX I think about the setup to target the muscle area. The angle, my stance and my grip. This focus continues into the movement and mind to muscle connection. How’s it different to dumbbells with a bench? I’m unstable on a TRX. I only have the stability I can create and hold, which forces me to take my time through the movement. I incorporate many other muscle groups that act as stabilisers whilst exercising the primary muscle itself 2.🕺🏼Aesthetic physique This leads me on to aesthetic physique. I feel more unusually developed. That probably sounds mental. What I mean is my muscles and overall physique feel better shaped. More uniquely defined than I’ve ever had from standard gym routines due to this constant instability and secondary muscle development 3. 🤸🏼‍♂️Flexibility A lot of TRX exercises, especially upper body. Involve a large stretch of the muscle at the peak of the movement. Combined with a stabilising hold before contraction. I’ve noticed this stretch is deeper and more accentuated than when using conventional weights 4. 🎯Constant core development As mentioned previously. I’m always un-balanced and compensating for that un-balance with various stabilising muscles when performing movements with a TRX. Nothing more so than with my core 5. 🐎Cardiovascular I’m working more muscle groups when using a TRX. Due to the instability of the movements compared to using a conventional bench and weights. More stabilising muscles are engaged from my head to my toes. That’s more muscles demanding more oxygen, more nutrient, more blood. My heart therefore needs to pump more blood around my body to compensate If you want to achieve your fitness goals without a gym? I want to help you! Click the link in my bio here @trxtraveller to discover the benefits of using TRX Workout Plans #trxworkouts #trxpilates #trxsuspensiontraining #trxcore #abdômen #abdomensarado #musclepump #musclefuel

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Adam

Adam

TRX Traveller

Hello there! Thanks for visiting my blog. It's my mission and passion to help people achieve their fitness goals using a TRX absolutely anywhere. I've spent 5yrs TRX’ing 32 countries with no end in sight. If you're looking for a progressive TRX workout guide? Find it below. Here's to your Fitness Freedom!

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