4 TRX Arm Exercises for Bigger Biceps and Triceps

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…

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…

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:

https://www.youtube.com/watch?v=e8BgRA9PRsk

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…

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…

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.

https://youtube.com/shorts/8EOeFA4EPOY

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…

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.

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…

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.

https://www.youtube.com/watch?v=dK45ATv3YWY

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.

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…

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

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…

4. Building Complete-Functional Arm Strength

A lot of people see dips as impossible.

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

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.

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….

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