4 Best TRX Back & Bicep Exercises

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4 Best TRX Back & Bicep Exercises

This week we follow up our TRX Series with some unique exercises to give you that burn. You guessed it, its time to focus on your back and biceps. “The Pull complex”.  These exercises could take you 5 minutes or they could take you 20 minutes. Depending on your repetitions, sets and speed of course.  Go at your own pace. try to get through 10 repetitions back to back. This is what we call HIIT (High Intensity Interval Training) at it's finest. As well, as always this video comes from our youtube channel where we release a new fitness based video every Friday. The videos are there to help you follow along with the exercise. Step by step.

So lets get in to the workout. Like I mentioned before, go at your own pace.  So Thomas is showing you how to do it. I know he makes it look easy. These exercises are designed to be easier. Part 2 is where we dive into more advanced exercises.


  1. TRX Lat-pulldown: It imitates a pull-up. Try to use your upper body as much as you can. Plant your heels. Keep your knees bent, and pull towards your shoulders.
  2. Supinated Bicep Curl: Make sure your arm is at that 90 degree angle. If your having trouble, shuffle your feet away from the TRX, to eliminate the resistance.
  3. Single Arm Rotations: As you pull through your Lat's, extending our fully. Engage your Lat's and pull your elbow into your body. Rotation is key. Engage your core. Go at your own pace.
  4. “Gorilla” Chest Slaps: Make sure both straps are equal distance. Lean back. Making sure your core is engaged at all times. The goal with this exercise is to put your fists parallel together, while on the decline. So pull your knuckles together making sure your elbows are flared out, but square or 90 degrees from your body. Your goal is to try to get through 10 repetitions.

3 sets of 4 exercises and you will feel the burn.


  • TRX Suspension Trainer

With this workout try to get to 10 repetitions on each side. If you can't do it it's ok. Practice makes perfect. As with all workouts, make sure to warm up beforehand. Listen to your body and modify as needed, stopping altogether if something doesn’t feel right.


If you have any questions reach out and either myself or Thomas will return with your answer's.

Everything is shot with:

GO Pro Hero 5

GO Pro Karma Grip

Blue Yeti Professional Microphone

Edited with Final Cut Pro


The video is here: