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Simple TRX back workout (3 exercises – whole back)

Published on: August 25, 2021

What’s the best TRX exercise for the back? In my opinion… there isn’t one. It’s impossible.⁣

The back has A LOT of muscles. A criss-cross-mish-mash spider web. Hitting them with one exercise, one range of motion angle, won’t really cut it…⁣

So we hit them with three!

KEY POINTS

Perform one after the other no rest…⁣

VID 1 – TRX T BAR ROWS

Sides of back – 10 reps⁣

  • Lead with the elbows, drive them down and back close to the body. Focus on trying to wrap the elbows around the back of the body at the top contraction and SQUEEEEZE. 🎥 28sec ⁣
  • Big stretch of the muscle at the bottom to a powerful shortened contraction squeeze at the top. If comfortable – don’t be scared to stretch at the bottom and take the lat muscles through a big ROM. 🎥 17sec⁣

VID 2 – TRX HIGH ROW

Mid back – 8 reps⁣

  • Lead with the elbows out and away. Then focus on the wrap-around at the top for super SQUEEEZE. Elbows just below 90 degrees. 🎥 1:08⁣
  • Same stretch/contraction as above, full ROM 🎥 1:00⁣

VID 3 – TRX Y’S RETRACTED⁣

Upper back – 6 reps⁣

  • Normally we PROTRACT (round the shoulders forward) to isolate the mid and rear shoulder muscle, removing the upper back muscles…. 🎥 1:46
  • …this time it’s the opposite (RETRACT), push the shoulder blades back and focus on squeezing the upper back muscles to cause the movement. Engage and buuurn those traps. 🎥 1:52

TEMPO FOR ALL⁣:⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣

  • 4 sec downward⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣
  • 0 sec pause at the bottom⁣⁣⁣⁣⁣⁣ ⁣⁣⁣⁣⁣⁣
  • 1 contract upward⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣
  • 2 sec squeeze at the top⁣

40 sec rest with side stretching and hands forward stretching.⁣

3 sets.⁣

P.s
Try the TRX Workout Quiz and find the right TRX workout Program for your fitness goals

If you give this a try? Let me know how you get on in the comments below.

Stay safe stay healthy!

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Simple TRX back workout (3 exercises - whole back)

Adam, TRX Traveller

Adam, TRX Traveller

Founder

It’s my mission and passion to help people gain Fitness Freedom and achieve their fitness goals absolutely anywhere using a TRX or Resistance Band.

I used to have an unhealthy psychological reliance on gyms, believing I had to be close to one or in one at all times to achieve my fitness goals. It was limiting and confining.

Now, 6+ years later having TRX’d across 32 countries, I feel in the best shape of my life after implementing the HUGE fitness possibilities achievable anywhere with a TRX or Resistance Band.

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TRX Traveller Adam Atkinson Workout Programs and Exercise

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TRX Traveller Adam Atkinson Workout Programs and Exercise

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Disclaimer: Adam Atkinson, TRX Traveller is not a doctor or registered dietitian. The contents of this document (The Workout Programs) and website should not be taken as medical advice. It is not intended to diagnose, treat, cure, or prevent any health problem - nor is it intended to replace the advice of a physician. Always consult your physician or qualified health professional on any matters regarding your health. Use of the information in this program is strictly at your own risk. Adam Atkinson will not assume any liability for any direct or indirect losses or damages that may result including, but not limited to, economic loss, injury, illness or death.

All documents included or exchanged between Adam Atkinson and the Client are the intellectual property of Adam Atkinson, TRX Traveller and are not to be copied, sold, published, posted, or redistributed either in part or in full without my written consent. All violations will be prosecuted to the fullest extent of the law. By using this website and purchasing any product you agree to the terms and conditions and privacy policy.

Copyright © 2021 TRX Traveller - All Rights Reserved

Disclaimer: Adam Atkinson, TRX Traveller is not a doctor or registered dietitian. The contents of this document (The Workout Programs) and website should not be taken as medical advice. It is not intended to diagnose, treat, cure, or prevent any health problem - nor is it intended to replace the advice of a physician. Always consult your physician or qualified health professional on any matters regarding your health. Use of the information in this program is strictly at your own risk. Adam Atkinson will not assume any liability for any direct or indirect losses or damages that may result including, but not limited to, economic loss, injury, illness or death.

All documents included or exchanged between Adam Atkinson and the Client are the intellectual property of Adam Atkinson, TRX Traveller and are not to be copied, sold, published, posted, or redistributed either in part or in full without my written consent. All violations will be prosecuted to the fullest extent of the law. By using this website and purchasing any product you agree to the terms and conditions and privacy policy.

Copyright © 2021 TRX Traveller - All Rights Reserved

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