I hope you enjoy this. If you want my help to build lean muscle & transform your body with a Suspension Trainer or Band Program, There’s a lot of fun to be had when using a TRX to train the arms…
You can gain well-developed biceps and triceps using time under tension and technique. And a suspension trainer is a perfect tool to do that because it works with your individual biomechanics, not against them.
When performing TRX arms exercises don’t lose tension on the muscle by going too far down or locking out to rest. Instead, focus on keeping the muscles squeezed and under tension.
This will force blood into the muscles and create muscle breakdown. To rebuild stronger…
Table Of Contents
Progression & Development
I get great development and progression using a TRX suspension trainer because I focus on ‘muscle-centric technique’ and key exercise principles…
All of which I cover in the below videos at a beginner level. Right then, let’s get into The 9 best TRX arms exercises.
1. TRX Bicep Curl
TRX exercise for biceps (correct technique bicep curls)
The time under tension I feel when doing these is greater than anything I’ve felt from dumbbells. Focus on squeezing your biceps to create the movement and allow your head to pass between the TRX at the top.
2. TRX Hammer Curls
TRX exercise for arms (correct technique Hammer Curls)
Target the secondary head of the bicep aiding in developing width and length. Great to transform your arms into an aesthetic lean shape.
3. TRX Tricep Dips
The BEST TRX exercise for lean, toned arms
Not only is this a great exercise to transform your arms. But the stability created by your shoulder stabilising muscles also develops a stable shoulder girdle.
4. TRX Tricep Hammer Extension
TRX exercise for triceps (correct technique extension)
These focus on the tricep size and length targeting it from a different angle.
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5. Skull Crusher
TRX exercise for triceps (correct technique Skull Crusher)
I love the secondary muscle and core stability incorporation on these. Again, a ton of bang for your buck. Focus on squeezing your triceps to create the movement.
6. TRX One Hand Bicep Curl
One Arm TRX Bicep Curl for developing lean-shaped arms
Performing this exercise within the strength range of 3-5 reps, focusing on a full range of movement with slow controlled technique will give your arms shape and definition.
7. Bicep Pull
Sculpt your arms with this TRX Bicep Pull
Changing the typical TRX curl up a little bit in this video to target the peak contraction of the bicep. I love how much you can focus on squeezing the biceps and really feel them contracting with this variation, great for placing the arm under a different intensity at the top end of the strength curve.
8. TRX Reverse Curls
Build arm width and leanness using TRX Reverse Curls
In my opinion, the brachialis muscle is underrated and undertrained. In this video I explain the benefits of how it can give your arms a lean, muscular look and how to target and achieve that correctly with TRX Reverse Curls
9. TRX Sevens
Build and develop your BICEPS with TRX Sevens
I love this TRX exercise because it targets the bicep muscle across the entire strength curve range meaning well-developed and shaped arms. Here’s why and how to execute it correctly.
Feel The Burn!
Give this triceps giant set a go for huge burn and development. This giant set is simple but very effective for challenging your entire arms. Hitting every muscle of the triceps.
Your TRX Suspension Trainer Body Transformation
If you have a suspension trainer, there are 3 ways I can help you build lean muscle and transform your body:
1. The Suspension Trainer Total Body Transformation Program (Beginner Level)
If you’re new to fitness or have less than a year of experience, this 8-week program teaches you how to build lean muscle and transform your body using the ‘Muscle-Centric’ Suspension Trainer Technique. (#1 Most Popular!)
Start Your Transformation Here »
2. The Suspension Trainer Beach Body Program (Intermediate Level)
If you’ve got 1–3 years of experience, this 8-week program helps you get lean, fit, and beach-body ready!
3. Suspension Trainer Ultimate Physique Sculptor Program (Advanced Level)
If you’re a fitness enthusiast with 3+ years of experience, this 12-week program sculpts your body for an aesthetic, head-turning physique.
All programs include complete diet and nutrition guidance to help you build lean muscle, burn fat, and improve your health—plus other BONUSES (that are genuinely helpful!) to boost your performance and mind-muscle connection!
Unsure? Take the Body Transformation Quiz here and in less than 60 seconds, I’ll recommend the best fit for you!
Building Strong Arms From Home,
Coach Adam
Body Transformation Coach
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