Table of content of pull exercises
Using exercises from The Complete Guide to Suspension Training 2E, I’ve put together some of my favorite TRX upper body pull exercises. Try out the entire workout or add some of your favorite exercises to your current workout routine.
1.TRX Low
PURPOSE
To develop the muscles of the back.
ADJUSTMENT
Fully shorten the straps of the Suspension Trainer.
STARTING POSITION
Stand facing the anchor point and grab a handle with each hand using a neutral, overhand, or supinated grip. Lean back until the torso is at a 45-degree angle to the ground.
DESCRIPTION
- Pull the shoulder blades together and downward (see figure a).
- Pull the body toward the anchor point by flexing the arms and extending the shoulders (see figure b).
- Slowly extend the arms and allow the shoulders to flex to return to the starting position.
TEACHING CUES
- Maintain a braced core throughout the exercise and squeeze the glutes.
- Pull the straps to the chest.
VARIATION
The intensity of this exercise can be increased by elevating the feet on a step or box while planking, by adding a weighted vest, or by performing the single-arm variation.
Figure A
Figure B
2.TRX Assisted Chin-up
PURPOSE
To strengthen the muscles of the back and biceps.
ADJUSTMENT
Overshorten the straps of the Suspension Trainer.
STARTING POSITION
Grasp the handles and simultaneously perform a full squat while extending the arms overhead (see figure a).
DESCRIPTION
Squeeze the back muscles and pull yourself up toward the handles so that the upper chest is level with the handles (see figure b). The legs can be used to provide support and assistance if a sticking point is reached during this movement.
TEACHING CUE
Pull the handles to your shoulders.
VARIATIONS
A greater emphasis can be placed on the muscles of the biceps by using a neutral or underhand grip when performing this exercise.
Figure A
Figure B
3.TRX Bicep Curl
PURPOSE
To develop the biceps.
ADJUSTMENT
Fully shorten or adjust the straps of the Suspension Trainer to mid length.
STARTING POSITION
Stand facing the anchor point and grab a handle with each hand using an underhand or supinated grip. Position the feet hip- to shoulder-width apart. Keeping the arms completely straight, lean back until the torso is at a 45-degree angle to the ground (see figure a).
DESCRIPTION
- Pull the shoulder blades together and downward, flex the elbows, and bring the hands toward the face (see figure b).
- Extend the elbows and return to the starting position.
TEACHING CUES
- Move only at the elbows.
- Brace the trunk and squeeze the glutes.
VARIATIONS
- An overhand grip can be used, which places a greater emphasis on the brachialis and brachioradialis.
- The intensity of this exercise can be increased by performing a single-arm variation.
Figure A
Figure B
4.TRX Inverted Row
PURPOSE
To develop the muscles of the back.
ADJUSTMENT
Shorten the handles to hip height (over shortened).
STARTING POSITION
Stand facing the anchor point and grab a handle in each hand using a neutral, overhand, or supinated grip. Position the feet hip- to shoulder-width apart. Extend the arms and walk underneath the anchor point until the chest is under the anchor point. While keeping the arms completely straight, slowly flex the knees and lean back until the torso is parallel to the ground and the knees are at a 90-degree angle.
DESCRIPTION
- Pull the shoulder blades together and downward (see figure a).
- Pull the body toward the anchor point by flexing the arms and extending the shoulders while allowing the knees to extend to 110 to 120 degrees at the apex of the pull (see figure b).
- Extend the arms and allow the shoulders to flex to return to the starting position.
TEACHING CUES
- Maintain a braced core throughout the exercise and squeeze the glutes.
- Pull the straps to the chest.
VARIATION
The intensity of this exercise can be increased by slowly lowering the body back to the starting position (i.e., a 1:3; 1:4 count).
Figure A
Figure B
Credit: Adapted from Complete Guide to TRX Suspension Training 2E. Available for purchase at Human Kinetics - Canada