The 9 best TRX arms exercises guide with video technique

There’s a lot of fun to be had when using a TRX to train the arms. Here’s a range I’ve found to be most effective. The 9 best TRX arms exercises guide with video technique. The arms can be greatly developed by maintaining time under tension on head both for the bi’s and tri’s. When […]

Written By TRX Traveller

On 5th May 2020
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There’s a lot of fun to be had when using a TRX to train the arms. Here’s a range I’ve found to be most effective.

The 9 best TRX arms exercises guide with video technique. The arms can be greatly developed by maintaining time under tension on head both for the bi’s and tri’s. When performing TRX arms 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 to keep a consistent tension, forcing the blood into the muscles and creating catabolic breakdown.

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 Bicep Curl

TRX exercise for biceps (correct technique bicep curls)

The time under tension I feel when doing these is greater than anything I’ve felt from dumbbells. Focus on squeezing your arms biceps to create the movement and allow your head to pass between the TRX at the top.

2. TRX Hammer Curls/Pulls

TRX exercise for arms (correct technique Hammer Curls)

Target the secondary head of the bicep aiding in developing width and length. Great to transform your arms into an aesthetic lean shape.

3. TRX Tricep Dips

The BEST TRX exercise for lean, toned arms

Not only is this a great exercise to transform your arms but the stability engaged by your shoulder girdle area also develops a well shaped and stable upper torso.

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4. TRX Tricep Hammer Extension

TRX exercise for triceps (correct technique extension)

If the TRX skull crusher focuses on the pop of the upper tricep muscle these focuses on the length. Marry the two together and there’s some some serious under-arm armour.

5. Skull Crusher

TRX exercise for triceps (correct technique Skull Crusher)

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.

6. TRX One Hand Bicep Curl

One Arm TRX Bicep Curl for developing lean-shaped arms

Performing this exercise within the strength range of 3-5 reps, focusing on a full range of movement with slow controlled technique will give your arms shape and definition.

7. Skull Crusher

Sculpt your arms with this TRX Bicep Pull

Changing the typical TRX curl up a little bit in this vid to to target the peak contraction of the bicep / arm. I love how much you can focus on squeezing the biceps and really feel them contracting with this variation, great for placing the arm under a different intensity at the top end of the strength curve.

8. TRX Reverse Curls

Build arm width and leanness using TRX Reverse Curls

In my opinion the brachialis muscle is under rated and under trained. In this vid I explain the benefits of how it can give your arms a lean, muscular look and how to target and achieve that it correctly with TRX Reverse Curls

9. TRX Sevens

Build and develop your BICEPS with TRX Sevens

I love this TRX exercise because it targets the bicep muscle across the entire strength curve range meaning well-develop and shaped arms. Here’s why and how to execute it correctly.

BONUS: Give this triceps or biceps giant set a go for huge burn and development

Develop complete tricep muscle shape with this TRX Tricep Giant set

This giant set is simple but very effective for challenging your entire back arms hitting every muscle of the triceps. In this vid I’ll talk about the benefits and how to perform it correctly.

Know any others?

Know any TRX exercises you think I should add to The 9 best TRX arms 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 9 best TRX arms exercises guide with video technique

The 9 best TRX arms 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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