The 5 Best TRX Shoulder And Back Exercises Guide With Video Technique

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Author: Coach Adam | Founder of Fitness Freedom Athletes

The 5 Best TRX Shoulder And Back Exercises Guide With Video Technique

Focusing on time under tension when performing TRX shoulder and back exercises is the key to building muscle and functional strength.

It’s not as easy to fully lengthen and shorten your shoulder muscles, compared to your chest, quads (things), or back muscles.

This is because they are smaller and are made up of 3 heads: the front, middle, and back. However, they can be developed by maintaining time under tension on each shoulder head.

The 5 Best TRX Shoulder And Back Exercises

When performing TRX shoulder exercises don’t lose tension on the muscle by going too far down and resting. Or locking out.

Instead, focus on a slow and controlled pumping action.

In the following post, you’ll discover how to use ‘muscle-centric’ TRX technique and your mind-muscle connection to activate the muscles effectively…

Back: TRX High & Low Row

Two simple but effective TRX back exercises are the high and low row (or TRX Pulls). In this video, we look at the high row and its benefits along with the correct technique.

The TRX Low Row

The TRX Low Rows are the ones where you drive your elbows back and down along the sides of your body. They’re really good targeting your lats to give you that V shape physique.

Think of your lats as the two foundational pillars at the sides of your body. Important to build strength there.

Technique Points

  • Think of your hands as just hooks.
  • It’s your elbows that lead. Focus on them.
  • Drive your elbows back and down along side your body.
  • Really squeeze your lats at the bottom of the exercise and stay there for 2 seconds.
  • If you feel confident, you can stretch at the bottom, to create a bigger range of motion. You must stretch and NOT hang… Keeping tension on your lat muscles is essential throughout the entire set.

The TRX High Row

These are really good for strengthening your shoulder girdle to improve overall posture and stability. Your traps, rear shoulder muscles and a web of upper back muscles get developed with this TRX exercise.

Technique Points

  • Elbows: The focus again, is to drive with your elbows up and out.
  • Arm position: Keep your arms parallel to the floor.
  • Squeeze: At the top really squeeze your upper back muscles and stay there.
  • Stretch: If you feel confident you can stretch at the bottom, to create a bigger range of motion. You must stretch and NOT hang.

Rear Shoulder: TRX Ts

If you’re looking to build your rear shoulder muscles for a 4d physique and shoulder girdle strength. This is the exercise for it… TRX Ts.

Think zombie with this suspension trainer shoulder exercises. Loose grip and allow the elbows to lead with a pumping action.

Technique points

  • Shoulder Position: Keep shoulders slightly pulled forward. This is to help isolate the middle shoulder muscle and not allow the upper back muscles to help out.
  • Mindful Focus: Focus on slapping the backs of the hands to walls whilst holding the TRX.
  • Squeeze at the top of the T’s: lock in and focus at this point.
  • Elbows: Keep them slightly bent. Straightening them brings in your back muscles. Taking tension away from the rear shoulder muscles.
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Front Shoulder: TRX Raises

If you want to build your front shoulder muscles, you need to feel the burn. Again, act like a zombie with these TRX Front Shoulder Raises to maintain a pumping action and keep tension on muscles.

It’s a small range of motion, but wowzers. You’ll feel that burn, it feels awesome. And you can be assured that the burn leads to muscle growth.

Technique Points

  • Start With Tension: Start by squeezing your arms hard before you begin the movement. And maintain this squeeze throughout. Helps maintain tension on the front shoulder muscles
  • Hands and Elbows: Slight bend in your elbows. The hands are just hooks, it’s the shoulders that lead the pumping action.
  • Don’t Hang or Rest: Don’t go all the way down and just ‘hang’ from the TRX. You will lose tension in the muscle and thus lose the muscle-building growth stimulus.

Middle Shoulder: TRX Side Raises

Similar to the front raises, these TRX Side Raises require keeping tension on the muscle by using a shorter range of motion. Focus on that pumping action and chase the burn.

They target your middle shoulder which gives your physique width. And helps to give the V shape look.

Technique Points

  • Motion: Keep the range of motion short, this ensures a constant tension is placed upon the muscle⁣
  • Don’t relax: Keep the shoulder muscle and your entire arm contracted throughout⁣. Squeezing the TRX handle hard will help with this⁣
  • Elbow and wrist: Slight bend in the elbow⁣. Keep the wrist just in front of your peripheral vision⁣

The Best 3 TRX Shoulder Exercises Workout

Give these three TRX shoulder exercises a try back to back. The key to 4D shoulder development that looks great from all angles is growing the middle and rear deltoid and that’s exactly what you’ll focus on here.

Transforming Your Body With a TRX

Muscle-centric TRX technique is what you’ll learn in the “Suspension Trainer Muscle Builder Program.”

It’s based on using your mind-muscle connection to build lean muscle with a TRX. Which has been used by thousands of people in the FFA community to transform their bodies.

It comes with “Awakening Muscle & Mindset Brilliance” to help you do it. Along with a proven step-by-step nutrition blueprint teaching you how to change your diet to improve your insulin sensitivity.

So you can shed fat, double your energy, and build muscle sustainably and long-term. Beginner or advanced. You will build lean muscle and transform your body with this Program…based on proven techniques.

Boulder TRX Shoulders
Coach Adam
Body Transformation Coach

About The Author

About The Author

Coach Adam, Body Transformation Coach

Founder of Fitness Freedom Athletes

Hello, my friend… I help busy professionals build lean muscle and transform their bodies from home-with a TRX suspension trainer or resistance band, and simple nutrition optimisation. I call it Fitness Freedom!

I spent 8+ years as a personal trainer hating the ego-driven gym culture. Every day I saw busy professionals 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 setup Fitness Freedom Athletes. To teach you how to transform you body from home… so you never need to rely on gyms, diet fads, or anyone else’s schedule.

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2 Comments

  1. Rich Whipple

    Thanks for your insights. I live in Hawaii and use my TRX on our lower deck. Seeing how you attach your straps is helpful. Thanks

    Reply
    • Coach Adam (aka TRX Traveller)

      Hey Rich, oh man that’s such a cool place to live! It must be amazing training outdoors there. Glad it was helpful. Tuns more n the site if you wanted to digg deeper

      Reply

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Coach Adam Fitness Freedom Athletes

About Coach Adam

Hello, my friend... I help busy professionals build lean muscle and transform their bodies from home-with a TRX suspension trainer or resistance band, and simple nutrition optimisation. I call it Fitness Freedom!

I spent 8+ years as a personal trainer hating the ego-driven gym culture. Every day I saw busy professionals 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 setup Fitness Freedom Athletes. To teach you how to transform your body from home... so you never need to rely on gyms, diet fads, or anyone else's schedule.

Read my story here

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