Bolder & Stronger Shoulders with this TRX super set

Published on: September 11, 2020

For an aesthetically shaped shoulder, improved posture and stabilised shoulder girdle…⁣

The rear shoulder muscle (posterior deltoid) rules all⁣

A tricky one to target and mindfully connect with. Statistically underdeveloped compared to the front shoulder muscle on most.⁣

Which is understandable as we move in a frontal plane pushing / lifting motion most of the time.⁣

So lets BEEF IT UP…⁣ ⁣

Straight into⁣

  • PROTRACTED = push shoulders forward
  • RETRACTED = pull shoulders back (pinch shoulder blades together)⁣


*refer to vid 8secs in for demo⁣

  • Round the shoulders forward
  • Elbows slightly bent
  • Don’t let hands come together at the bottom as the tension/load will be lost from the rear deltoid to the joint⁣
  • Keep hands in peripheral vision, contracting to far back allows the upper back muscles to take the load/tension away from the rear deltoid⁣
  • Focus: push hands to the side of the walls, ‘pumping’ motion⁣


*refer to vid 23secs in for demo⁣

Now the rear deltoid is tired we allow the upper back muscles to help out a little to really exhaust the muscle:⁣

  • Focus: Push hands to the side of the walls⁣
  • Shoulder blades pinched together throughout⁣


  • 4 sec downward phase⁣⁣⁣
  • 0 sec pause at bottom⁣⁣⁣
  • 1 sec contraction upward phase⁣⁣⁣
  • 1 sec hard contraction at the top⁣⁣⁣
  • *3sets – 8reps (go to failure on RETRACTED T’s)⁣⁣

Nice one for reading this far down! The devil really is in the detail with TRX technique. Here’s an EXTRA 30% OFF CODE: ‘GIVEME30’ for any TRX or Resistance Band Program

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Bolder & Stronger Shoulders with this TRX Super Set⁣

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