Most workouts available today are only accessible for individuals who can stand for extended periods of time. However, there are many people who cannot stand for long periods, have issues with balance, or experience pain and discomfort when standing. That is why at ExercisesForInjuries.com we aim to provide multiple types of workouts that are accessible for everyone. This seated workout makes use of TRX straps. TRX straps are a versatile and effective piece of exercise equipment that can be used to build strength, improve cardio and even stretch your muscles. We will focus on the upper body, performing variations of bicep curls, rows, and push-ups.
For this workout, secure the TRX straps securely to an attachment point, such as in a door frame. Always make sure your TRX straps are safely secured and that your workout space is clear of any obstacles that could cause you to trip or otherwise injure yourself. You may want to sit on an exercise mat or another comfortable surface.
You can complete this workout as a circuit or do the exercises one at a time. To do this workout as a circuit, perform one set of each exercise back to back, taking a break before starting the next circuit. You can perform the circuit as many times as you would like, starting with 2-3 rounds. Otherwise, perform 1-3 sets of one exercise, taking a short break between each set, then move onto the next exercise. The circuit will be faster but will be more challenging as you will have less rest between exercises.
1. Bicep Curls
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Begin in a seated position facing the TRX attachment point. Bend your knees as much as is comfortable and hold a handle in each hand. Lean back so you are supporting yourself with the straps. Straighten your arms (without locking your elbows) with your palms facing upward. Bend your elbows and pull your body up as you pull the handles towards the front of your shoulders. Keep your elbows along the sides of your body. Lower down slowly to the starting position. Repeat the movement.
Perform 1-3 sets of 10 repetitions.
Modifications: To make this exercise easier, sit further from the attachment point and do not lean back as far, taking some of the weight off of your arms. To make this exercise more challenging, sit closer to the attachment point so that there is more slack in the straps, allowing you to lean back further. This will require you to lift more weight as you move through the exercise.
2. Wide-Arm Row
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Begin in a seated position facing the TRX attachment point. Bend your knees as much as is comfortable and hold a handle in each hand. Lean back so you are supporting yourself with the straps. Straighten your arms (without locking your elbows) with your palms facing downward. Pull your chest forward, bending your elbows to 90 degrees and squeezing your shoulder blades together. Lower down slowly to the starting position.
Perform 1-3 sets of 10 repetitions.
Modifications: To make this exercise easier, sit further from the attachment point and do not lean back as far, taking some of the weight off of your arms. To make this exercise more challenging, sit closer to the attachment point so that there is more slack in the straps, allowing you to lean back further. This will require you to lift more weight as you move through the exercise.
3. Narrow-Arm Row
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Begin in a seated position facing the TRX attachment point. Bend your knees as much as is comfortable and hold a handle in each hand. Lean back so you are supporting yourself with the straps. Straighten your arms (without locking your elbows) with your palms facing each other. Pull your chest forward, this time keeping your elbows close to your body and squeezing your shoulder blades together. Lower down slowly to the starting position.
Perform 1-3 sets of 10 repetitions.
Modifications: To make this exercise easier, sit further from the attachment point and do not lean back as far, taking some of the weight off of your arms. To make this exercise more challenging, sit closer to the attachment point so that there is more slack in the straps, allowing you to lean back further. This will require you to lift more weight as you move through the exercise.
4. Push Up
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For this last exercise, sit facing away from the attachment point. Move into a low lunge position with your front knee stacked on top of your front ankle. Hold one handle in each hand and straighten your arms out in front of you. Begin to bend your elbows, trying to move into a 90-degree angle as your chest comes forward. Press back up to the starting position.
Perform 1-3 sets of 10 repetitions.
Modifications: To make this exercise easier, move into your lunge further from the attachment point and do not bend your elbows as much, taking some of the weight off of your arms. To make this exercise more challenging, sit closer to the attachment point so that there is more slack in the straps, allowing you to lean forward further. This will require you to lift more weight as you move through the exercise.
These are four great upper body exercises you can do from a seated position with the TRX straps. We hope you try these modified exercises out and like them as much as we do.
Discover the best full-body, seated program here.
