I hope you enjoy this post. If you want my help to build lean muscle & transform your body using a Suspension Trainer or band, 
If you’re struggling to build lean muscle and visibly transform your body with a suspension trainer, you’re not alone. Most people mindlessly jump around, pushing and pulling from this position to that.
The results? A bit of sweating. Basically cardio. The outcome? Believing you can’t transform your body with a TRX and throwing it in the cupboard.
Thankfully back in 2016, I began using a TRX with ‘Muscle- Centric Technique.’ And teaching it to clients. The results were fantastic!
It opened up a new way to train with a TRX for lean muscle building and body transformational results…
Table Of Contents
The 16 Best Beginner TRX Exercises
In this post, you’ll learn this effective ‘Muscle-Centric Technique’ at a beginner level for the 16 best TRX exercises to start with. And how to execute them properly for maximum results.
The Best TRX Chest Exercises
Probably a man’s favourite muscle and certainly mine. Ever since I saw Arnie’s famous side pectoral pose with a balloon-like chest I told myself, “I got to get me one of those!”
The time under tension and stretch you can achieve with TRX chest exercises works the muscle fibres to a fantastic point of failure.
I’m not quite at Arnie’s size but they are big enough to tattoo my gran’s face on, she’d be happy.
1. TRX Chest Press
How to perform a TRX CHEST PRESS EXERCISE Correct technique
The main TRX exercise with a lot of bang for your buck, incorporating many secondary and stabilising muscles.
2. TRX Chest Flys
How to perform TRX CHEST FLYS exercise | Correct Technique
I don’t think there’s an exercise that stretches the pectoral muscles as much as TRX Flys. More stretch means more growth and better functional fitness. Now we’re talking!
The Best TRX Shoulder & Back Exercises
The constant stabilising needed when doing TRX back training develops multiple areas. I’ve noticed breadth and thickness within the muscles.
Another huge secondary muscle incorporation with most TRX exercises are the shoulders. Since I ditched the weights for the TRX my rotator cuffs don’t click any more and my stability and shoulder girdle strength is the best it’s been.
3. TRX High Row (Back Pull)
How to perform a TRX HIGH ROW (BACK PULL) exercise | Correct technique
It’s all about slow controlled technique to get the most out of TRX High Rows. I always focus on a large squeeze at the top of the contraction to really work the muscle.
4. TRX Y’s (Shoulder & Back)
How to perform TRX Y’S back exercise | Correct technique
A little tricky to get the technique down correctly with the TRX Y’s but once it’s nailed they incorporate a huge amount of secondary muscles along with the primary middle and rear deltoids. Back muscles and core stabilisers also take a blasting. Now give me a Y!
5. TRX T’s (Shoulder & Back)
How to perform TRX T’S shoulder & back exercise | Correct technique
Second behind the TRX Y’s, these really target the medial deltoid and traps. A great variation to work into a shoulder routine or go back to back with the Y’s for a serious deltoid burn.
The Best TRX Leg Exercises
Not only have my little chicken legs developed more than when I used weights, but my hip flexors are stronger, flexibility is greater and my cardio output is higher.
6. TRX Pistol Squat
How to perform a TRX PISTOL SQUAT leg exercise | Correct technique
I’ve added more growth to my legs doing these than any other leg exercise.
7. TRX Front Lunge
How to perform a TRX FRONT LUNGE legs exercise | Correct technique
If squats are king these are the queen. Huge focus on all 4 heads of the quads when done slow with a squeeze-hold for tension at the top. Huge benefits for growth, sculpting and muscular endurance. Some guys can squat 400lbs but can’t do 10 of these with the correct form. Different muscle adaption and training – great for mixing things up and working your legs anywhere.
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8. TRX Hamstring Curls
How to perform TRX HAMSTRING CURLS legs exercise | Correct technique
I often get asked the question – “how the hell can I train my hamstrings with a TRX?” Well, it’s simple – with TRX Hamstring Curls. It burns and incorporates a ton of secondary muscle. So more bang for your buck.
9. TRX Jump Squat
How to perform a TRX JUMP SQUAT legs exercise | Correct technique
Explosive power is fundamental in all sports. With 50% of our muscle mass being contained in the lower half of our bodies, there’s no better area to advance this power. Couple that with the cardiovascular element of TRX jump squats and you’ve got an exercise that’s pretty hard to beat.
10. TRX Reverse Lunge
How to perform a TRX REVERSE LUNGE leg exercise | Correct technique
Since I incorporated these into my routines alongside front leg squats I’ve noticed large gains in my inner and medial quad. I find doing these in high-rep ranges of 60-100 reps produces the results.
The Best TRX Triceps Exercises
I work my triceps so much as secondary muscles when doing other TRX exercises that these are just a great little bonus.
11. TRX Tricep Skull Crushers
How to perform TRX TRICEPS SKULL CRUSHERS arms Exercise | Correct Technique
I love the secondary muscle and core stability incorporation on these. Again, a ton of bang for your buck.
12. TRX Triceps Extension Hammer Grip
How to perform a TRX TRICEPS EXTENSION arms exercise | Correct technique
If the TRX Skull Crusher focuses on the pop of the upper tricep muscle, then these focus on the length. Pair the two together and you’ll get some serious under-arm armour.
The Best TRX Biceps Exercises
Time under tension and using different angles every make training biceps with a TRX varied. So my biceps struggle to adapt and are constantly challenged to grow.
13. TRX Bicep Curl
How to perform TRX BICEP CURLS arms Exercise | Correct technique
The time under tension I feel when doing these is greater than anything I’ve felt from dumbbells.
14. TRX Biceps Hammer Curl
How to perform TRX BICEPS HAMMER CURL arms exercise | Correct technique
Mix them in with TRX Bicep Curls to target the secondary head of the bicep. Width and length ticked.
The Best TRX Abs Exercises
I don’t need to do many TRX abs exercises because they’re constantly worked in 90% of all TRX exercises through stabilisation. But when I do, these two are king.
15. TRX Abs Bicycle Kicks
How to perform TRX ABS BICYCLE KICKS exercise | Correct technique
Whenever I want to get those abs popping I get on my TRX bike.
16. TRX Abs Crunch
How to perform a TRX ABS CRUNCH stomach exercise | Correct technique
…and whenever I’m wanting to build some insane stability and strength in my core, I crunch.
If you take the time to slow down with each TRX exercise, connect with your muscle (the squeeze), and use a full range of motion. You will build lean muscle.
And more muscle means: you burn more fat at rest; You can move better to enjoy life more; It increases your metabolism so you can eat more without gaining weight; And you add definition and shape to your body.
Your Health & Fitness TRX Guru,
Coach Adam
Body Transformation Coach
How often do you recommend working out with TRX and for how many sets. 12-15 reps at super slow speed are going to be killers, would one set be enough of each exercise?
It entirely depends on your goals. I love to workout 6 times a week at the moment (but I am an obsessive) with a PUSH/PULL/LEG split. However, sometimes I love 4 times a week with an UPPER/LOWER split, I would say that 4 times UPPER/LOWER split is the best overall for rest and recovery and a busy life schedule. This allows you to train a muscle group twice a week which studies have shown as optimal. It’s what I incorporate into the TRX Total Transformation Program and people have reported great results.
The intensity of the exercise is all dependant on the placement of you feet, they would certainly be very hard if you moved your feet closer to the TRX point of hanging. But, if you stand further out the intensity is much less so you can focus on perfect technique with slow form and good muscle contraction across large rep volume. 1 set is fine to begin with then progress up to 2-3 over time.
Adam,these short videos are very helpful.when I use the Trx I like to do the Y,T,W and an M.from top to bottom,then reverse.also I rotate grips.one grip seem more natural.then I turn my hands over,let me know your thoughts,thanks, Eddie
Hey Eddie, I’m glad they were useful. That’s the beauty of suspension training with regards to your comments on different positions, it fits each and every individual’s biomechanics for varied ranges of motion. Have you experimented with protracted Y’s etc versus re-tracted?