4 TRX Moves To Build Arms FAST

Coach Adam Fitness Freedom AthletesI hope you enjoy this post. If you want to build lean muscle & transform your body using a TRX suspension trainer anywhere – choose your Program

Author: Coach Adam | Founder of Fitness Freedom Athletes

4 TRX Moves To Build Arms FAST

Ever wonder why your current TRX arm exercises and workouts aren’t building defined arm muscles?

Most routines miss key angles which limit your gains.

But after coaching thousands of people with unique suspension training moves, I found 4 TRX arms exercises that build defined arm muscle FAST.

While developing impressive grip strength…

Using TRX exercises and angles to build arms FAST

So in this post, I’m going to show you these lesser-known moves that are easy to combine and deliver quick, sculpted results.

To start, let me show you how to create fuller-looking forearms…

1. Create Fuller-Looking Forearms

There’s a hidden weapon in your arms that most people ignore: the brachioradialis.

Think of it as the “sleeper muscle” that sits just below your elbow…

Forearm muscle

When you build it up:

  • Your forearms look thicker
  • Your grip gets stronger
  • And you get a real edge in any sport that requires pulling, gripping, or elbow strength

But how do you target this hidden powerhouse with just your suspension trainer?

Let me show you…

Don’t have time to read the post in full? Then watch the video below to learn the 4 TRX arm exercises to build muscle FAST:

TRX Forearm Exercise: Reverse Curls

Grab the handles with an overhand grip.

Start where you’re going to end and get a good squeeze in the forearm muscle and your biceps.

  1. Slowly lower yourself down. Keeping a squeeze on your forearms.
  2. Stop before your arms straighten. Straighten your arms and hang, and you lose tension on the forearm muscles. Lose tension, lose growth.
  3. Then squeeze your forearm super hard and pull yourself back up.
  4. At the top. Rotate your thumbs upwards. That’ll help give an extra squeeze in your forearm muscle.
  5. Slowly lower yourself back down and repeat the exercise.

Now that you’ve woken up the brachioradialis to build powerful forearms with the TRX exercise.

Let’s move on to sculpting the back and sides of your upper arms for that complete, athletic look…

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2. Sculpting Back & Sides of Arms

Did you know it’s actually your triceps that are the key to creating arms that look great in a t-shirt?

They make up nearly two-thirds of your upper arm mass.

Tricep muscles

When developed, create the distinct, sculpted arm look. Especially the “horseshoe” on the back of the arms.

Plue strong triceps also mean better shoulder movement and more stable elbows…

Thicker upper arms like superman

But how do you hit all three heads of your tricep muscles with just one move?

Let me show you…

TRX Tricep Arms Exercise: Skullcrushers / Extension

Get quite a long length from the straps.

Get the straps over your shoulders and above your head.

Skip to 2:40 for the advanced twist

  1. Start at the top. Take 2 seconds to slowly go down.
  2. As you get to the bottom, twist your wrists and pull your hands down towards your back. This Little twist at the bottom allows you to get a big stretch on the tricep muscles for a greater range of motion.
  3. Then squeeze back up, twist your wrist.
  4. At the top, squeeze your triceps extra hard by pulling against the anchor.
  5. Then repeat the movement nice and slow and controlled.

Next, I’ll show you the number one suspension trainer exercise for building thicker upper arms…

3. Building Thicker Upper Arms

There’s a small but powerful muscle that lies beneath your biceps called the Brachialis.

When it grows, it pushes your biceps up and outward, giving your arms a thicker, more three-dimensional, muscular look.

Upper arm muscles

And strengthening it also increases your pulling strength and overall arm power.

But how do you build this secret powerhouse muscle?

Let me show you.

TRX Arms Exercise for Thicker Arms: Hammer Curl 7s

You’ve probably seen these types of curl variations before…

But this muscle is super resilient, so I like to amplify the challenge to really stimulate growth with Sevens…

Go to 2:38 for the TRX Hammer Curls

Which means: 7 full range of motion reps, 7 upper partial range of motion reps, 7 lower partial range of motion reps.

No rest in between. That’s 21 reps in total; your arms will be on fire!

Exactly what we want for muscle growth

Here’s how to do the hammer curl technique:

  1. start at the top and really squeeze your biceps
  2. Slowly, lower yourself down over 2 seconds and stop just before your arms straighten.
  3. Squeeze and contract backup
  4. And at the top, Just give a little rotation to squeeze that bicep muscle extra hard.

Now that you’ve built arm thickness and power…

Let’s move on to arguably the most effective compound arm exercise for building complete, functional arm strength…

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4. Building Complete-Functional Arm Strength

A lot of people see dips as impossible.

Like trying to do a push-up on a tightrope.

Tricep dips

But here’s the truth, dips are actually the king move for:

  • Building tricep size and strength
  • Contributing to better upper body mobility and joint health.

So, how does a suspension trainer turn this ‘impossible’ exercise into something you can actually do—even as a beginner?

Let me show you…

TRX Tricep Dips Arms Exercise

Get the handles about knee height and grab the handles in a hammer grip.

Lean back and push them back against the door or the wall to support your body weight.

Here’s the key: I want you to put your feet underneath you as if you were going to do a squat up against the wall, this will be our support.

TRX arms exercise for triceps
  1. At the top, keep your shoulders back, push the handles back into the door, and squeeze your tricep muscles.
  2. Slowly lower yourself down over 2 seconds and pause at the bottom
  3. Push up with your triceps as much as you can, but use your legs to also push yourself up: You’re giving yourself a little bit of help.
  4. Then repeat this movement nice and slow, using your legs as much as you need to help you push up….
TRX dips exercise

Eventually, as you get stronger, you can move your legs further out, and you’ll find the exercise gets harder.

Here’s the thing, just knowing these 4 moves won’t give you a powerful upper body if your shoulders are still lagging behind.

It’s like building a house with flimsy beams.

So, if you want arms that actually stand out, you need to build bold, strong shoulders.

Read and watch this post next, and I’ll show you my simple 3-step suspension training plan to sculpt muscular, bulletproof shoulders—right from home.

Here’s to your Fitness Freedom!

Coach Adam

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About The Author

About The Author

Coach Adam (aka TRX Traveller) Founder Fitness Freedom Athletes

It’s my passion to help you build lean muscle and transform your body using a TRX suspension trainer anywhere!…

I call it Fitness Freedom!

I spent 8+ years as a personal trainer hating the ego-driven gym culture. Every day I saw people just like you struggle to make sessions, feel intimidated by the environment, and regard the gym as a chore NOT enjoyment. Because of this, their results were limited. But they believed there was no other way.

So in 2016, I left the gym world for good and setup Fitness Freedom Athletes. To date, Fitness Freedom Athletes has helped over 8000+ people transform their bodies using just a suspension trainer anywhere!

Start here by choosing your Program

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Coach Adam Fitness Freedom Athletes

About Fitness Freedom Athletes

Hello, my friend... I'm Coach Adam (aka TRX Traveller)

It's my passion to help you build lean muscle and transform your body using a TRX suspension trainer anywhere!...

I call it Fitness Freedom!

I spent 8+ years as a personal trainer hating the ego-driven gym culture. Every day I saw people just like you struggle to make sessions, feel intimidated by the environment, and regard the gym as a chore NOT enjoyment. Because of this, their results were limited. But they believed there was no other way.

So in 2016, I left the gym world for good and setup Fitness Freedom Athletes. To date, Fitness Freedom Athletes has helped over 8000+ people transform their bodies using just a suspension trainer anywhere!

Start here by choosing your Program

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Get Your FREE Copy Of The '7 Skills To Build Lean Muscle With A Suspension Trainer Handbook!'

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I'm new to TRX Suspension Training, where shall I start?

First up, welcome! Out of all the millions of websites out there thank you for visiting this one. Secondly, your interest and motivation will change your life. It did for me and thousands of fitness freedom athletes in our community of all ages. If you have a suspension trainer (like a TRX)...

The best place to start would be with the Beginner Suspension Trainer Total Body Transformation Program. It’s the most popular Program and will teach you the effective muscle-centric technique to transform your body and begin your life-changing journey.

If you’re seeking a resistance band Program, get stuck into the Band Muscle Pump Program which is for beginners/intermediates to learn the band muscle-centric technique and transform their body with just one resistance band.

What makes your coaching different from other suspension training resources?

Maybe you’ve tried suspension training before and it didn’t work, so you wonder how is this different?

Here’s the truth: You didn’t fail. The technique failed you.

Richard is 50 years old. He’d tried everything for his knee mobility problems. When he started my program, he told me: “I was skeptical because I’d tried suspension trainers before with no results.”

But here’s what changed everything… Richard learned Muscle-Centric Technique instead of the mindless “movement-centric” stuff he’d been doing from YouTube videos.

The difference – Instead of multiple muscles sharing the load (which creates zero growth stimulus), he learned to isolate individual muscles.

The result? In his own words: “I have dropped 12 lbs and gained 90% of my mobility back. The strength I have gained has helped significantly.”

Yes, you may have tried suspension training before. But you’ve never tried my suspension training technique. The one that actually builds lean muscle and transforms bodies.

  • What you tried before: Movement-centric technique (multiple muscles sharing load)
  •  What these Programs teach: Muscle-centric technique (isolated muscle overload)
  • Why it matters: Only isolated muscles get the stimulus needed for real growth

The reframe: Your previous “failure” actually proves you need the RIGHT technique, not the RIGHT equipment.

Do you have any suspension training courses or Workout Programs?

Yes absolutely, I have The Fitness Freedom Suspension Trainer & Resistance Band Programs for all levels and fitness goals. They will teach you the effective 'Muscle-Centric Technique' that will transform your body! And cover everything from nutrition to mindset and performance execution.

PLUS, once you become a Fitness Freedom Athlete, you'll get access to a tun of member only resources and bonuses within the Fitness Freedom Athletes platform.

I got you covered for every challenge and every goal.

What if I'm too out of shape?

Plot twist: Being out of shape is your biggest advantage.

Joe said it perfectly: “Outstanding program. It is perfectly paced for true beginners who are looking for a way to start getting fit with a program that pushes you, but doesn’t ask too much too soon.”

The Programs have two phases specifically designed for this:

Phase 1 (4 weeks): Technique mastery and building your foundation Phase 2 (4 weeks): Transformation and strength building

Matt started overweight and out of shape. Result? “Lost 40+Lbs, getting lean, and showing great definition!”

Ben, another beginner, said: “I’ve been delighted with the Program…. thoughtful and well-rounded!”

  • Beginner advantage #1: No bad habits to unlearn
  • Beginner advantage #2: Fastest initial gains
  • Beginner advantage #3: Most dramatic visible changes

The reframe: Starting “out of shape” means you’ll see the most dramatic transformation.

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I guess at first, you shouldn’t. Trust is built and earned over time. Check out my reviews and success stories so you can get a better understanding of what I am about and who I help.

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I am mainly based in London, UK. But I love travelling, specifically backpacking our beautiful world and experiencing other cultures... So most likely I may be based on the side of a mountain or little beach hut. Perhaps I’ll even meet you in person at some point… That would be just awesome!

Adam Atkinson TRX Traveller Fitness Freedom AthletesAdam Atkinson TRX Traveller Fitness Freedom Athletes

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