Back & Triceps Workout With the TRX

The TRX has become a popular piece of equipment in fitness centers. You can work every major muscle group in your body with this suspension trainer, and it takes up very little room. The TRX uses your own body weight and gravity to give you a workout. The straps can be adjusted to support more or less of your body weight, depending on your physical condition and strength. Perform a TRX workout for your back and triceps by doing two or three sets of eight to 12 repetitions of several exercise.

  1. Back Row

    • Set the TRX straps and ensure that they are secured. Grasp one handle in each hand, and stand facing the anchor point. Allow your body to lean back so your arms are extended and your body is in a straight line, angled to the floor. You will be supporting your weight with your hands. If necessary, bend one leg to support your body, making the exercise easier. Keeping your arms close to your body, pull your body up toward your hands, driving your elbows back behind you. When you reach the top, hold for one second, then release back down in a controlled manner for one complete repetition.

    Single-Arm Row

    • Perform a row with one arm at a time to increase the challenge for your back and core. You may need to shorten the straps to make the exercise easier than the two-handed row. Either hold both handles in one hand, or secure the straps so that they do not slide and hold one handle. Lean back and start in the same position as the back row, supporting your weight in one hand. Pull your body up, keeping your arm close to your body and driving your elbow back. Hold for one second before slowly lowering yourself for one complete rep. Do all eight to 12 reps with one arm before switching sides.

    Overhead Extension

    • For the overhead extension, face away from the anchor point. Adjust the straps so that you can bring your arms up and parallel to the floor. Bend your elbows so that your hands are next to your ears. Lean your body forward in a lunge position with one foot forward and the other back. The closer your body is to vertical, the easier the exercise will be. Keeping your upper arms steady and your abs tight, slowly extend your arms and straighten your elbows. Contract the back of your arm and hold for one second before releasing back to the start position for one complete rep.

    Dips

    • Dips are a challenging triceps exercise that also works the front of your shoulders. Lower the straps so that you can place your hands in them and your hips are bent at a 90-degree angle. You can keep your knees bent with your feet flat on the floor for more support, or extend your legs for an increased challenge. Keep your arms close to your body with your palms facing back behind you. Bend your elbows back and lower your body toward the floor. Stop when your elbow is at 90 degrees or you feel a pulling sensation in your shoulders. Press back up to the start position for one complete rep.