12 Most Powerful TRX Upper Body Workouts 

Ever feel like your upper body workouts need a little something extra?

That’s exactly how I felt before I discovered TRX suspension training. Instead of using traditional weights or machines, I’m now using just a pair of straps and my own body weight—and it’s made all the difference.

It’s simple but seriously effective, pushing my balance, coordination, and core strength in ways I hadn’t experienced before.

What I love most is how TRX targets our upper body. It works our shoulders, chest, back, and arms, all while keeping our core engaged the entire time. Even the most basic moves feel surprisingly intense, and the results have been impressive.

In just a few weeks, we’ve noticed real improvements in both strength and stability.I’m sharing the best TRX upper body exercises that have worked for me, along with tips to help you get the most out of your workout.

What Exactly is a TRX Upper Body Workout?

TRX suspension training ^[1], often referred to as sling training, is a type of functional exercise that uses body weight and straps to improve strength, balance, and core stability.

Originally designed for rehabilitation, it has become popular for older adults because it mimics everyday movements, helping them stay strong and mobile.

TRX Exercises for the Upper Body

1. TRX Narrow Arm Row

• 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. 

2. TRX Push

• Begin in a standing position, facing away from the anchor point with the TRX handles in hand.
• Extend your arms in front of you at chest level and walk your feet back to form a straight line from head to heels.
• Engage your core to maintain body alignment.
• Lower your chest toward the floor by bending your elbows, keeping your body straight and controlled throughout the movement.
• Push back up to the starting position by straightening your arms, making sure to avoid sagging your hips or arching your back.
• Repeat for 2-3 sets of 8-10 repetitions. 

3. TRX Row

• Start in a standing position facing the anchor point, gripping the TRX handles with palms facing inward.
• Lean back, keeping your body straight and core engaged.
• Pull your chest toward the handles, squeezing your shoulder blades together.
• Slowly lower back to the starting position.
• Repeat for 2-3 sets of 8-10 repetitions.

4. TRX Bicep Curl

• 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.  

5. TRX Tricep Extension

• For this TRX upper body workout, begin in a standing position, facing away from the anchor point, holding the TRX handles with your palms facing downward.
• Extend your arms straight out in front of you at shoulder height, keeping your body in a straight line and your core engaged.
• Lower your body by bending your elbows, bringing your hands toward your forehead while keeping your upper arms stationary.
• Press through your hands to straighten your arms, returning to the starting position, and engaging your triceps.
• Perform 1-3 sets of 10 repetitions, maintaining proper form and control throughout each movement. 

6. TRX Y Fly

• Begin in a standing position, facing the anchor point with the TRX handles in hand.
• Lean back slightly, keeping your body straight and your core engaged.
• Begin with your arms extended in front of you at shoulder height.
• Pull yourself up by extending your arms overhead into a “Y” shape, engaging your shoulders and upper back.
• Keep your body aligned throughout the movement.
• Slowly lower yourself back to the starting position with control.
• Perform 1-3 sets of 10 repetitions, maintaining proper form and core engagement.

7. TRX T Fly

• Begin in a standing position, facing the anchor point, gripping the handles with your palms facing inward.
• Lean back slightly, keeping your body straight and your core engaged.
• Your arms should be extended in front of you at chest height.
• Open your arms out to the sides into a “T” position, squeezing your shoulder blades together as you pull your chest toward the handles.
• Keep your body aligned and your core tight throughout the movement.
• Slowly return to the starting position with control.
• Perform 1-3 sets of 10 repetitions, maintaining good form and core engagement during each rep. 

8. TRX I Fly

• For this TRX upper body workout, begin in a standing position, facing the anchor point with the TRX handles in both hands.
• Lean back slightly, keeping your body straight and core engaged.
• Begin with your arms extended in front of you, palms facing down.
• To perform the movement, raise your arms straight overhead in line with your body, creating an “I” shape.
• Keep your arms straight and focus on squeezing your shoulder blades together while maintaining a tight core and a neutral spine.
• Slowly return to the starting position, maintaining control and body alignment.
• Perform 1-3 sets of 10 repetitions. 

9. TRX Chest Fly

• Begin in a standing position, facing away from the anchor point, holding the TRX handles with your arms extended in front of you.
• Lean forward slightly, keeping your body straight and your core engaged.
• Open your arms out to the sides with a slight bend in your elbows, feeling the stretch across your chest.
• Bring your arms back together in front of your chest, maintaining control throughout the movement.
• Perform 1-3 sets of 10 repetitions, keeping your core tight and your body aligned during each rep. 

10. TRX Wide-Arm Row

• 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.

11. TRX Reverse Fly

• Begin in a standing position, facing the anchor point, holding the TRX handles with your palms facing inward.
• Lean back slightly with your body straight and your core engaged, arms extended in front of you.
• Pull your body up by opening your arms out to the sides in a reverse fly motion, focusing on squeezing your upper back and shoulder blades together.
• Keep your core tight and body aligned throughout the movement.
• Slowly return to the starting position with control.
• Perform 1-3 sets of 10 repetitions, maintaining proper form during each rep. 

12. TRX Power Pull

• For this TRX upper body workout, begin in a standing position, facing the anchor point, holding one handle in one hand.
• Lean back slightly with your body straight and your core engaged.
• Extend your free arm upward as you rotate your torso away from the anchor point.
• Pull your body toward the anchor point by rotating your torso back to the center, bringing your free arm down to meet the TRX handle.
• Keep the movement controlled and your core tight.
• Perform 1-3 sets of 10 repetitions, maintaining balance and control throughout each rep. 

Benefits of a TRX Workout

• TRX exercises target the core muscles (like the abs and back), which helps with balance and stability—important for reducing the risk of falls.
• Improves overall upper body strength and muscle tone.
• TRX Suspension Training improves ^[2] heart and lung function.
• Enhances flexibility and mobility.
• Can be modified to suit different fitness levels.
• Portable and convenient, can be done at home or in a gym. 

Tips for Getting the Most Out of Your TRX Workout

• Warm Up: Always warm up your shoulders, chest, and back to prep your muscles and avoid injuries. It’ll help you perform better, too.
• Engage Your Core: Keep your core engaged during every movement. It stabilizes your body and boosts your strength and form.
• Focus on Form: Don’t rush—maintain good form with controlled, slow reps. You’ll see better results and reduce the risk of injury.
• Cool Down: After your workout, stretch your chest, shoulders, and arms to help with recovery and flexibility. 

Common Mistakes to Avoid

• Not engaging the core and maintaining straight arms.
• Using too much momentum and not controlling the movements.
• Not adjusting the suspension trainer to the correct height.
• Not warming up or cooling down properly. 

Incorporating TRX into Your Fitness Routine

• Start with 1-2 times per week and gradually increase the frequency.
• Combine TRX with other forms of exercise, such as cardio or strength training.
• Use TRX as a supplement to your existing workout routine.

Safety Precautions

• Always warm up before starting a TRX workout.
• Use proper form and technique to avoid injury.
• Start with lighter resistance and gradually increase the difficulty.
• Listen to your body and rest when needed.

Conclusion

A TRX upper body workout is a great way to improve strength, flexibility, and overall fitness. By incorporating TRX into your fitness routine, you can develop functional core strength and challenge your entire upper body.

TRX suspension training is a safe, adaptable, and enjoyable way to build strength, balance, and core stability, helping them stay active and independent longer. Remember to focus on proper form and technique, and to listen to your body to avoid injury.

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Frequently Asked Questions

Can beginners use TRX for upper body workouts?

Absolutely! TRX can be easily adjusted for all fitness levels. If you’re a beginner, start with more upright positions and gradually increase the challenge as your strength improves. Focus on mastering your form first.

How often should I do TRX upper body workouts?

For best results, aim to include TRX upper body workouts 2-3 times per week. Make sure to give your muscles time to rest and recover between sessions.

What muscles does TRX suspension training target?

TRX suspension training targets your entire upper body—shoulders, chest, back, and arms—while also engaging your core to improve balance and stability. It’s a full-body challenge that builds both strength and endurance.