6 Dynamic TRX Exercises To Strengthen Your Arms

TRX suspension training is an extremely useful tool for those who want to get in better shape or improve their performance. Once you know how to use these straps-o-joy, you have an infinite fitness playground, using minimal space to achieve maximum results.

Today, I’ll show you six of the best TRX exercises for toning and strengthening your arms.

Alright, let’s get started!

Biceps Curl – 3 sets/12-15 reps

These work not only your biceps but also your back, core, and shoulders as well. They teach your muscles how to work together while your arms are burnin’ and churnin’. Simply engage your core, stretch all the way back, keep your elbows stationary, and curl to lift your body upward, bringing your fists towards the top of your head.

Triceps Extensions – 3 sets/ 12-15 reps

This is a nice complement to the first exercise, working on back side of your upper arm. To complete the exercise, all you’ve got to do is stretch your arms out like Superman, while standing on your toes. Again, keep your elbows stationary, slowly drop your body down, and then lift your body back up by extending your arms. If they’re burnin’, they’re working.

One arm squat-to-press – 3 sets/ 12-15 reps each side

Get ready to incorporate your whole body into this one. Grab a dumbbell that you feel confident enough to press overhead with one arm 12-15 times, then grab the TRX handle with the other hand. Start with your hand in at your chest (and tension in the strap). Set your feet shoulder-width apart, and squat down with the dumbbell while keeping your body square and upright. Then, stand back up, pulling your body up with the TRX strap as you curl and press the dumbbell. Repeat!

Table top rows – 3 sets/ 12-15 reps

Shorten the handles of the TRX all the way. Center yourself directly below the anchor point with your knees bent and hips up. Pull yourself upward and bring your hips with you, while squeezing your core.

Push-up/Fly – 3 sets/ 12-20 reps

Put yourself in push-up position and get ready to work all angles of your chest and shoulders. As you lower your body, let one arm stretch off to the side, while the other arm stays in standard push-up form. This will focus the exercise on one arm at a time. Alternate between arms, carefully testing out your range of motion if you’ve never done this before.

“V” Flys – 3 sets/ 12-15 reps

Start off in a similar position to the biceps curl, but with your body facing the other way. Keeping your arms fully extended, pull your body into a standing position by moving your arms outward into a “V” formation. Squeeze your back and shoulders at the top and keep maximum tension on the straps. No slack! Return to the starting position to complete one rep.

Modifications for back relief

If you have back problems or feel your back is overcompensating, here’s a quick tip to still rock these exercises without a trip to the chiropractor: it’s all in the feet. Let me explain…

For exercises where you’re facing TOWARDS the anchor point (where the strap is hanging from) simply kick-stand your foot backwards to relieve your lower back.

Conversely, for exercises facing AWAY from the anchor point, kick-stand your foot forward.

I hope you enjoy this workout. It’s challenging, but you’ll love what it does to your arms!

What’s your favorite TRX arm exercise?

Print Friendly, PDF & Email


Josh is a massive weight loser. A journey that started when he was very young and battling depression, eating disorders, and bullies. His life’s mission is to always have an arm outstretched to those who are looking for a helping hand. He leads with the most important tools he has: heart and soul.