Does your back feel weak and stiff even after doing all those back exercises?
Most routines only target your back muscles, ignoring your core, legs, and hips….
Which are the rest of the kinetic chain that actually protects your spine.
But after coaching over 8000 people with suspension training, I’ve seen what happens when you train your back as an integrated system.
So in this post, I’m going to show you five TRX moves that bulletproof your back…
By strengthening every link in the chain, no matter your experience.
Plus the best TRX lat exercises for a wider back, and a simple TRX back workout to put it all together.
To start, let me show you the essential muscle group that supports your spine, and it’s not even in your back.
For the complete TRX exercise list, see my 16 best TRX exercises post
Don’t have time to read the post in full? Then watch the video below to learn the 5 TRX suspension training exercises to bulletproof your back forever…
Link 1 – TRX Hamstring Exercise
Think of your hamstrings like the foundation of a house.
They’re the muscles at the back of your legs that connect directly to your pelvis.
They hold it stable so your spine can sit in its natural curve.
But when they’re weak, which happens to most people who sit all day, the foundation starts to crack and tilt.
Suddenly…
Your pelvis tips…
Your lower back flattens out…
And your spine has to work overtime just to hold you upright…
That’s why your back hurts even when you’re not doing anything wrong.
So how do you rebuild your hamstring strength foundation?
Let me show you, skip to 05:46 in this video here….
- Start with your feet in the straps and lift your bum off the ground
- Squeeze your hamstrings hard and drive your heels toward your bum over 2 seconds, imagine crushing a ball between your heels and bum
- Hold that squeeze at the top for 2 seconds
- Now here’s the key: slowly lower down…
- But stop just before your legs straighten. Don’t fully extend, or you’ll lose tension on the hamstring muscles.
Maintaining tension is the number one muscle-building stimulus, so keep it tight and repeat.
Go for 3 sets of 6 – 12 reps
And stretch your hamstrings for 30 seconds after each set.
Now that you’ve fixed the foundation…
Let’s strengthen the deep spinal muscles that hold your spine tall and upright…
Free Reclaim Your Strength in 4-Weeks (Suspension Trainer Plan)
Gain better movement, confidence, and mobility in 8 neglected and essential strength areas. Just tell me where to send it…
Link 2 – TRX Back Extension (Erector Spinae) Exercise
Think of your spine like a sailing mast with ropes keeping it upright and stable.
Those ropes are your erector spinae…
Deep muscles that run from your lower back all the way up to your neck.
But when you sit hunched over a computer for hours, these muscles get slack and weak…
Causing you to slouch forward.
Strengthen them, and you’ll have strong internal ropes keeping you tall and upright.
So how do you do that?
Let me show you how, with a TRX back extension (or Superman), so you can counteract hours of desk sitting…
- Start with a wide stance, straps over your shoulders
- Brace your core tight, like someone’s about to punch you in the stomach, then slowly extend out over 2 seconds
- Here’s the key part: hold at full extension for 5 seconds. This is where your spinal erectors are really working
- Then squeeze your core extra hard to fold back in
If you find these hard, just reduce the angle by stepping away
Go for 2 sets of 3 – 6 reps
Now that your spinal stability is fixed…
Let’s move to the muscle that activates your body’s natural weight belt…
Link 3 – TRX Transverse Abdominis (Front Core) Exercise
Ever tweaked your back just picking up a bag?
That’s your internal support system failing when you need it most.
Your transverse abdominis wraps around your midsection like a natural weight belt.
When you’re about to lift something this deep muscle should tighten automatically…
Creating a balloon of support around your spine.
But after hours of sitting, it goes dormant.
And your spine’s got no backup support.
So, how do you wake up your body’s built-in weight belt?
Let me show you…
Just holding a plank isn’t enough to engage and strengthen your transverse abdominals.
You’ve got to focus on squeezing your core and THEN draw your belly button back towards your spine.
It feels a little strange at first, but stick with it:
- Get into the plank position with your bum just above parallel
- Squeeze your entire core
- Then draw your belly button towards your spine and hold it there for as long as you can
Repeat this for 5 sets. Resting for 10 seconds between each one
Now that you’ve reactivated your internal support system…
Let’s strengthen the muscles that control your shoulder blades and rounded posture.
Link 4 – TRX Wide Row (Trapezius and Rhomboids)
Your trapezius and rhomboids work like reins controlling your shoulder blades.
Their job is to pull your shoulders back and keep your upper back strong and stable.
But when those reins lose their strength…
Your shoulders slump forward…
Your head drops…
And your neck takes all the strain.
Re-strengthen those reins, and your posture snaps back into place with your chest proud and your head upright.
The exercise for this is the TRX wide row (also called the high row). Your elbows drive wide, up and out, which targets your upper back rather than your lats.
Let me show you…
- Start at the top, elbows up and pulled back, chest out, with a slight angle
- Slowly lower over 2 seconds
- Then at the bottom, actively push your arms forward to stretch your upper back.
- Don’t just hang, control that stretch
- Drive your elbows up and out, pulling up with a powerful back squeeze over 2 seconds
- Hold at the top and squeeze your upper back extra hard for another 2 seconds
Do 3 sets of 10-15 reps
Now that you’ve strengthened your upper back…
Let’s unlock the essential flexibility in your mid-back and take pressure off your lower spine…
Link 5 – TRX Thoracic Spine Extensions Exercise
Your thoracic spine area is like the swivel mechanism on an office chair.
It’s supposed to handle all your twisting and turning so your lower back doesn’t have to.
But when it locks up from hours of sitting still, your lower back is forced to twist beyond its natural range.
Which leads to:
- Disc strain
- Muscle spasms
- Sharp pains when you reach or turn
Free up that swivel, and your spine can rotate safely without strain or pain.
So how do you unlock it?
Let me show you…
- Set your straps at knee height and kneel down, facing away from the anchor point
- Extend your arms forward and slowly drive your chest down, creating a gentle arch in your spine
- Then add a gentle rotation from side to side
- Hold this for around 20 seconds, breathing deeply and calmly
- Slowly return to neutral and repeat 5 times
TRX Lat Exercises: Build a Wider Back
The 5 moves above build a strong, pain-free back. But if you want a wider back and that V-shape, you need to target your lats directly.
Your lats are the biggest muscles in your back. They run from your armpits down to your lower back, and they’re the pillars that support your whole upper body.
The problem is, most people feel rows in their arms, not their lats. Here’s how to fix that:
- Your hands are just hooks. Your elbows lead. If you feel it in your biceps, loosen your grip.
- Drive your elbows down and back, tight alongside your body, not out wide. Wide elbows hit your upper back.
- Squeeze at the top like you’re crushing a bottle with your back, and hold it for 2 seconds.
- Stretch at the bottom, don’t hang. Push your arms forward to feel your lats lengthen, but keep the tension on.
Here are two additional row variations…
TRX Low Row
- Start at the top, elbows back, chest out and lats tight, with a slight angle.
- Lower slowly over 2 seconds, and push your arms forward at the bottom to stretch your lats.
- Drive your elbows down and back alongside your body to pull up over 2 seconds.
- Squeeze your lats hard at the top for 2 seconds.
TRX Reverse Grip Row
Once the low row feels easy, progress to this. Turning your palms up makes it even easier to keep your elbows tight and feel your lats working.
- Grab the straps with your palms facing up, elbows pulled back and chest out.
- Lower slowly over 2 seconds, and stretch at the bottom without hanging.
- Drive your elbows back and down alongside your body, and hold the top squeeze for 2 seconds.
TRX Lower Back Exercises
Most lower back pain isn’t fixed by training your lower back alone. It’s about strengthening everything that supports it.
That’s why three of the moves in this post target your lower back directly:
- Back Extensions (Link 2): strengthen the erector spinae that hold your spine upright.
- Planks with the belly button draw-in (Link 3): wake up your natural weight belt to protect your spine when you lift.
- Hamstring Curls (Link 1): stabilise your pelvis so your lower back doesn’t have to overwork.
If you want to add one more, make it the TRX glute bridge:
Your glutes anchor your pelvis, and when they switch off from sitting, your lower back takes the strain.
- Set the straps to mid-calf height, and get both feet in the straps.
- Squeeze your glutes hard to activate them, then drive your feet down into the straps to lift your hips high.
- Pause at the top for as long as you can, then lower slowly.
If you already have lower back pain, check with a doctor or physio before starting, begin gently, and stop anything that makes it worse.
TRX Back Workout
Here’s how to put it all together into one session. Do it 2–3 times a week, with a rest day in between.
- Thoracic Spine Extensions: 5 x 20-second holds (your warm-up)
- Low Row: 3 sets of 10–15 reps (add this if you want a wider back)
- Wide Row: 3 sets of 10–15 reps
- Hamstring Curls: 3 sets of 6–12 reps
- Back Extensions: 2 sets of 3–6 reps, with a 5-second hold
- Plank with Draw-In: 5 holds, as long as you can, with 10 seconds’ rest between each
Rest 60 seconds between sets. Use the 2-2-2 tempo on every rep: 2 seconds down, 2 seconds up, 2 seconds squeeze.
How to progress: once you can do the top of the rep range with perfect technique, take a small step to increase your angle, or slow down the lowering phase.
More TRX Guides by Body Part
- TRX Chest Exercises
- TRX Arm Exercises
- TRX Core Exercises
- TRX Back Exercises
- TRX Leg Exercises
- TRX Shoulder Exercises
FAQ
Is TRX good for your back?
Yes, it’s one of the best tools for building a strong back. Every pulling exercise makes you control your own bodyweight, so your back muscles, shoulder blades and core all have to work together. And because you can adjust the difficulty just by changing your angle, it’s easy to start gently and build up.
What is the best TRX exercise for your back?
For overall back strength, the TRX Row is the foundation. It builds your lats, the big muscles that support your upper body. For posture, the TRX High Row in this post is the one I’d prioritise, because it pulls your shoulders back and takes the strain off your neck. Pair it with Supermans for your spinal erectors and you’ve covered the key areas.
Can TRX help with lower back pain?
It can help, because weak hamstrings, a dormant core and a stiff mid-back are some of the most common reasons lower backs get sore. That’s why this post trains the whole chain, not just your back muscles. If you already have back pain, though, check with a doctor or physio first, start gently, and stop anything that makes it worse.
Can you build a bigger back with a TRX?
Absolutely. With muscle-centric technique (driving your elbows back, stretching at the bottom and squeezing hard at the top), your bodyweight becomes a serious load for your back. For width, focus on Low Rows and Reverse Grip Rows to target your lats and build that V-taper. See the “TRX Lat Exercises” section above.
How often should you do TRX back exercises?
2–3 times per week works well for most people, with a rest day in between. The posture and mobility moves, like thoracic extensions, are gentle enough to do daily if you sit a lot. Consistency matters more than intensity, especially if you’re rebuilding strength after years at a desk.
So now you’ve got five moves that strengthen every link in your back’s support system…
But here’s what most guys miss:
You can have the strongest, most pain-free back in the world, but if your arms look soft and undefined…
No one’s going to notice the work you’ve put in.
If you want a physique that actually commands respect, you need both a strong back and arms that look strong in a t-shirt
Here’s to your Fitness Freedom!
Coach Adam aka TRX Traveller
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