I hope you enjoy this post. If you want to build lean muscle and transform your body using a suspension trainer, 
What if just 7 TRX exercises could completely reshape your body?
Research shows there are 7 neglected muscles statistically found on general fitness enthusiasts.
But developing these muscles creates a physique that’s balanced, strong, and looks impressive from every angle.
So in this video, I’m going to show you the 7 TRX suspension trainer exercises that target these neglected muscles for maximum, lasting results…
Whether you’re new or already experienced.
To start, let me show you how to build arms that look defined at rest.
Table Of Contents
Resting Defined Arms
Your triceps are made up of three different muscle heads—but one stands out when it comes to creating impressive arm definition:
The lateral head.
This muscle is the secret behind that defined, horseshoe-shaped look that makes your arms look sculpted even when they’re relaxed.
But how do you target this shoulder muscle using a TRX?
Let me show you….
Adjust your straps to a long length and position them over your shoulders.
- Start by leaning slightly forward, hands close together at chest level.
- Now, squeeze your tricep muscles to push your hands forward and down, taking two seconds to reach the bottom.
- Fully straighten your arms and actively push down against the straps to squeeze your tricep muscles.
- Hold that squeeze for two full seconds.
- Next, slowly return to the starting position, taking two seconds to move back up.
Now that you’ve learned how to sculpt your arms with these close presses, let’s move on to giving your legs a fuller, more athletic appearance.
Don’t have time to read the post in full? Then watch the video below to learn the 7 TRX exercises that will CHANGE your body forever…
Athletic Leg Appearance
There’s one leg muscle that most people overlook—It’s called the “quad sweep,” and it runs along the outside of your leg.
Developing it gives your legs an impressive shape from the front and side
So how do you build this muscle?
Let me show the TRX exercise that targets it:
Start by standing with your feet close together in a narrow stance.
- Slowly squat down over two seconds, and as you lower yourself, actively press your feet outward against the floor.
- Imagine you’re trying to spread the ground apart beneath you.
- This shifts the tension directly onto your outer quad muscles—exactly where we want it.
- Pause briefly at the bottom, keeping that outward tension strong, then squat back up, still pressing outward as you rise.
These narrow squats also significantly reduce the stress in your knee joints, helping you build leg muscles safely.
As you get stronger, you can gradually add a weighted vest to increase difficulty.
Now that your legs are on their way to looking athletic, let’s move up top.
Next, I’m going to show you the number one suspension trainer exercise to build that sought-after V-shaped upper body.
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V-Shape Torso
Your lats are the largest muscles in your back, and they’re the secret to creating that powerful V-shaped torso everyone notices.
When your lats flare out beneath your shoulders, your waist instantly looks narrower, and your upper body appears stronger and more imposing.
So how do you build these impressive V-shape muscles?
Let me show the TRX exercise that targets it:
- Grab the straps with your palms facing upward and step forward to create an angle.
- At the bottom, gently stretch your lats.
- From here, squeeze your lats and drive your elbows down and back alongside your body to pull yourself upward over two seconds.
- At the top, squeeze your lats extra hard by pulling against the straps—really feeling those muscles engage.
- Then, slowly lower yourself back down over two seconds, stretching again at the bottom before repeating the movement.
Now that you’ve developed the top half of your V-shape with these reverse grip rows.
Next, I’ll show you how to tighten and strengthen your waistline—the crucial bottom half of that impressive V.
Tighter Waist
Strong obliques instantly transform your midsection—giving your waist a tighter appearance more defined.
They’re the bridge that creates a balanced physique between your upper and lower body
But how do you build your obliques with a TRX?
Let me show the TRX exercise that targets it:
You’ve probably seen TRX side planks before.
They’re effective, but today I want to show you something even better—an exercise with a greater range of motion….
- Start by standing tall, holding both TRX handles firmly together overhead.
- Take a small step inward to create a slight angle.
- From here, slowly bend sideways at your waist, lowering yourself until you feel a deep stretch along your side. Pause briefly at the bottom.
- Now, squeeze your core muscles to raise yourself back to the starting position over two seconds.
- Then squeeze your abs extra hard at the top for another two seconds.
Repeat this controlled movement, lowering and raising with controlled intention.
Now that you’ve built strength and endurance in your obliques with these side bends,
let’s move on to the next exercise that’ll help you build broader shoulders.
Broader Shoulders
Arnold Schwarzenegger believed one muscle was the secret to balanced, symmetrical, and impressive shoulders:
The middle shoulder muscles.
When these muscles pop, your shoulders look wider, stronger, and more impressive.
Let’s put Arnold’s belief into action…
A powerful TRX shoulder exercise you can do right now.
Start by grabbing the handles and lifting your arms into a Y shape.
Keep your elbows slightly bent.
- Now, slowly lower yourself down for two seconds, stopping just before your shoulders lose tension.
- Go too far down and you’ll end up hanging, losing tension on the middle shoulder muscle—lose tension, lose growth.
- Drive your arms back up over 2 seconds by squeezing your middle shoulder muscles
- Then at the top, squeeze your shoulders extra hard by pulling against the straps.
- Hold this squeeze for another 2 seconds.
Don’t go too far back, or your upper back muscles will take the tension away from your shoulders
The secret to this Y shape exercise is constant, controlled tension directly on your middle shoulder muscle.
Now let’s move to the lower body.
Next, I’ll show you how to build glutes that balance your physique and instantly improve your posture.
Balanced Glutes
Strong, well-shaped glutes aren’t just for Instagram selfies
They provide essential lower-body fullness and create that aesthetic flow from your waist down through your legs.
But what’s the best way to build glutes effectively?
Let me show you
Start by setting your TRX straps around mid-calf height.
If you’re new to this exercise, begin by placing both feet into the straps, lift your hips an inch off the ground.
This is your starting position—no resting on the floor!
- Now, squeeze your glutes hard and press your heels firmly down into the straps, driving your hips upward toward the ceiling.
- Pause at the top, squeezing your glutes extra hard for two seconds.
- Then slowly lower yourself back down.
As you gain strength and stability, challenge yourself by progressing to one leg, keeping the same controlled pace and mindful squeeze.
Now that you’ve built strong glutes with these raises,
let’s move on to arguably the most powerful upper-body exercise for building 4D shoulders, powerful posture, and a bulletproof shoulder girdle.
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Physique Depth
Building strong rear shoulder muscles gives your physique impressive depth, making your shoulders look defined and athletic from every angle.
Even better, they combat that dreaded “flat” or hunched posture we all get from hours spent at a desk.
But how do you target these rear muscles?
Let me show the TRX exercise that targets it:
Grab the handles and lean back at a slight angle.
- Pull the handles towards your face aiming roughly at nose level
- as you reach the top, rotate your knuckles upward and squeezing your shoulder blades together
- Hold that squeeze for 2 seconds then slowly lower yourself down for another 2 seconds.
- Don’t fully relax or hang at the bottom or you’ll lose tension on the rear shoulder muscles, and hinder your results.
The thing is—knowing these 7 exercises alone won’t transform your body unless you’ve got a solid foundation of strong and mobile legs.
Without that foundation, you’re building on shaky ground.
So check this post next, and I’ll walk you through my simple 6-step suspension training roadmap to quickly build impressive leg strength, muscle, and mobility using just a suspension trainer from home.
Here’s to your Fitness Freedom!
Coach Adam
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