3 TRX Exercises to Fix Rounded Shoulders & Bad Posture (Free Plan)

NOTE: I’ve put these 3 TRX exercises into a free 4-week Perfect Posture plan for you to download below.

Ever seen a photo of yourself and thought…

“When did I start standing like Quasimodo?!”

For most busy adults, that rounded, hunched posture creeps in slowly, until it starts seriously affecting how you move and look.

So in this post, I’m going to show you:

1. The 3 TRX posture exercises I’ve used with over 8000 clients
2. Exactly how to do each one
3. A 4-week plan that puts them all together for perfect posture.

To start, let me show you how to undo those rounded shoulders so you can move and feel more confident again.

Don’t have time to read the post in full? Then watch the video below to learn the 3 best TRX exercises to fix rounded shoulders and posture…

https://www.youtube.com/watch?v=rIaRw6F9M98

Free Perfect Posture TRX Workout Guide

Quick heads up before we dive in, I’ve already programmed these 3 exercises into a free 4 week perfect posture plan below…

Grab it, then read on, and I’ll show you the proper technique for all three TRX exercises so you’re ready to go:

Exercise 1 – Fix Rounded Shoulders

Right now, there’s a tug of wear happening across your shoulders. 

And your chest, which is tight from years of reaching forward, is winning big time!

It’s dragging your shoulders forward, causing that rounding.

And there’s only one muscle that can win this tug of war and pull your shoulders back:

Your rear shoulder Muscle.

Strengthen that, and it drags your shoulders open again and the rounded look disappears 

But how do you do that with a suspension trainer?

Let me show you…

TRX Facepulls Exercise

Grab the handles with an overhand grip, and lean back at a slight angle….

https://youtube.com/shorts/Ue_6jwQGaN4

1. Grab the handles overhand and lean back at a slight angle.
2. Pull the handles toward your face, nose level, over 2 seconds.
3. At the top, rotate your knuckles up and squeeze those shoulder blades together.
4. Hold the squeeze, then lower slowly over 2 seconds.
5. BUT don’t relax or hang at the bottom—you’ll lose the tension that gets results.

Now that your shoulders are pulled back,

let’s fix the second muscle group that’s falling and causing that deep back ache you can’t stretch out…

Exercise 2 – Fix a Hunched and Weak Back

Your rhomboids and traps are like two support pillars.

They hold your entire upper body upright.

When they’re strong, everything stacks solid.

But when they’re weak, your spine and neck have to take the weight,

so your torso collapses forward.

That’s where that deep, nagging pain you can’t quite pinpoint comes from.

But strengthen these two posture pillars and they take the weight back so you stand tall again.

But how do you do that?

Let me show you…

TRX Mid Row Exercise

The major difference here is how you drive your elbows back.

Instead of up and out, like a high row. Drive them down and in.

That hits your rhomboids and upper traps

Get your arms up and drive your elbows back to squeeze your upper back muscles…

1. Lower yourself down slowly over 2 seconds.
2. At the bottom, let your shoulders round forward to fully stretch the back.
3. Pull back up by driving your elbows down and in, not up and out—like a high row.
4. Keep that focus to squeeze your back muscles extra hard at the top.

Now that your postural pillars are solid…

Let’s move on to the lower foundation I see get skipped every time…

And it’s the reason your whole postural chain collapses again…

Exercise 3 – Fix Weak and Unstable Hips

Your glutes are the anchor for your entire pelvis.

When they’re strong, they hold it level and steady so everything above it can stack solid.

But when you sit all day, your glutes become weak, so your pelvis has no anchor and tips forward…

That puts stress on your lower spine and creates an imbalance in your upper back.

So how do you simply strengthen them to hold your pelvis strong and take that strain off your spine?

Let me show you…

TRX Glute Bridge Exercise

Set the straps to mid-calf height, and get both feet in the straps…

https://www.youtube.com/shorts/K4semOIlcMY

1. Squeeze your glutes hard to activate them and drive your feet down into the straps to lift your hips high.
2. Pause at the top here for as long as you can. If it feels too much at the moment, lower slowly and repeat.
3. Squeeze like you’re trying to crack a walnut between your glutes.

And if you want to hit your pelvic floor at the same time,

imagine stopping the flow of urine mid-stream and hold that throughout.

Now even if you’ve already grabbed the posture plan stay with me for 60 seconds while i take you through it…

because there’s one thing that makes or breaks it and most people get it wrong….

How to Use The Free Perfect Posture guide

Inside the plan, you’ll find these same 3 exercises laid out across 4 weeks, split into two simple blocks.

Block 1

The first two weeks are about nailing your technique.

The first two weeks are about nailing your technique.

Just 3 short sessions a week, focused on getting the movement right.

And the most important part of that is your tempo.

For two exercises, use a 2 2 2 tempo for every rep, that means 

• Take 2 seconds on the upwards phase,
• 2 seconds to squeeze hard at the top, 
• and 2 seconds to lower back down.

It’s slow and controlled to maximise muscle tension, which exactly what forces these switched off muscles to wake up and get stronger.

Now for Block 2…

Block 2

Then in weeks 3 and 4, you step it up…

Four short sessions a week and a few intensity variations to keep those posture muscles progressing stronger.

The whole thing takes 5 to 10 minutes.

Do it before work to set your posture up for the day, or add it onto the end of your current training. 

So now your posture foundation is solid,

the next step is building full body muscle and strength on top of it.

So checkout this post next and I’ll show you the eight essential TRX moves for full-body muscle, strength, and mobility, and exactly how to do each one.

Here’s to your fitness freedom.

Coch Adam, aka TRX Traveller
Founder, Fitness Freedom Athletes