The Best TRX Suspension Loop Exercises to Train Your Back Muscles

Tired of bent over rows and pull-ups? Try trx exercises to pump up your back muscles!

Your body is amazing. It consists of 206 bones, more than 600 muscles, billions of cells, dozens of organs and many hormones. But despite its complexity, it is illegible. It does not distinguish between lat pull-downs on a modern machine and pull-ups on a tree branch. The body simply responds to the load and, with sufficient intensity, acquires strength and an attractive appearance.

You don't need expensive, fancy sports equipment to pump up your muscles. Instead of barbells, dumbbells and exercise machines, you can use your own body weight!

Suspension TRX loops offer good opportunities for training men at home; by the way, they are perfect for girls. With their help, you can pump up different muscle groups depending on your body position. In this article, we'll look at the best TRX loop exercises for building massive back muscles.

• What are TRX loops?
• Anatomy of the back muscles
• Best TRX Back Exercises 1 – Horizontal Pull-Ups
• 2 – One-arm row
• 3 – Craving for the face
• 4 – Snatch deadlift with torso rotation
• 5 – Pull-ups
• 6 – Raising arms to the sides
• 7 – Y-raise of arms
• 8 – Face Pull with Arm Rotation
• 9 – Bending with weights
• 10 – Bridge for the back
• Question - Answer Can I build muscle with TRX loops?
• I don't have TRX loops. What can I replace them with?
• How to add resistance to TRX exercises?
• Do TRX loop exercises work your core muscles?

What are TRX loops and why you should try them

TRX (total body resistance exercise) are nylon slings with a simple mechanism for adjusting the length, round handles for the palms and loops for the legs.

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This compact equipment can be used for home and outdoor training, while traveling and on business trips. With the help of a hanging mount, TRX easily attaches to a horizontal bar, rack, pole or tree. The second fastening - the door one - allows you to use the hinges even where there are no stable supports, for example in a hotel room.

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With TRX, you can make your bodyweight workouts much more challenging, train any muscle group, and create crazy endurance routines.

In addition, TRX will help you build perfect abs. Almost any loop exercise challenges the core muscles: they are constantly under tension to maintain balance in unstable conditions.

Description

TRX is a machine that is designed to perform exercises with your own weight. By design, it consists of two slings interconnected, which are fixed at a certain height. To train on the TRX, the athlete will need to attach the straps to a solid base, then insert their legs or arms into the loops and perform the required exercise while suspended.

What muscles can you pump up?

When working with the TRX simulator, all major muscle groups will be involved. Workouts provide a beneficial load on the skeletal system and ligaments when performing bodyweight work. They will allow the athlete to develop flexibility, improve coordination, sense of balance and make a person more resilient. TRX loops and exercises with them are a great way to tighten your body and make it more attractive and sculpted.

Advantages and disadvantages

The benefits of TRX training include:

1. Versatility. With the help of such a simulator, an athlete can do yoga, strength training, cardio training, stretching, core exercises, as well as functional training.
2. Convenience. T-Rex are loops that are quite convenient for exercises at home.
3. Compactness. The TRX trainer can be used for training even outdoors.
4. During training, both external and deep stabilizer muscles will be involved.
5. Correct technique helps improve posture and also strengthens the spine.
6. A variety of training exercises without the use of heavy equipment.
7. When exercising on the TRX simulator, axial load on the spine is completely eliminated, which makes it safe for the athlete’s back.

There are some disadvantages:

1. Possibility of injury due to incorrect technique.
2. Unjustifiably inflated price.
3. Possibility of injury due to unstable support.
4. Good results can only be achieved by including trx classes in the main training program.

Contraindications

If a person practicing has serious back problems, then training on the TRX simulator is not recommended for him. In any case, you should consult a doctor before training.

How to choose TRX

You can buy original TRX on the official website or from the only distributor in Russia.

Models are available for home and commercial use. Homemade ones are cheaper, designed for a load of up to 180 kg, and have handles made of polyurethane foam. More expensive TRX are designed for gyms, can withstand up to 220 kg and are equipped with antibacterial rubber handles.

By purchasing loops on the official website, you get access to a training program with videos and printed calendars. True, the original models are not cheap: from 9 to almost 20 thousand rubles.

Loop simulators P3 based on TRX are sold on AliExpress and cost several times cheaper - in the range of 1–2 thousand rubles. Judging by the reviews, they are quite comfortable and durable, although the material of the slings is thinner than the original ones. The kit includes two mounts and a mesh carrying bag.

What exercises to do with TRX loops

Loop push-ups (loop press)

The filming took place in the Tabata Drive gym.
This exercise is simpler than regular push-ups, but more difficult than push-ups from a stable support.

Hold the handles of the loops with your hands and push up from them. By adjusting the length of the slings, you can increase the load. The lower you place the loops, the more difficult it will be to do push-ups.

If it's too easy for you, try doing ring push-ups. This exercise will work the triceps and pectoral muscles much more.

Grab the handles of the loops, jump up and come out with straight arms, lower your shoulders, bend your legs. Try to push up through the full range until your shoulders are parallel to the floor.

Traction in loops

Hang from the loops with straight arms, stretching your body in one line. Pull yourself up to the TRX, squeeze your shoulder blades together, touch the handles to your chest, and then lower back down. Keep your body straight.

The lower you lower the loops, the more difficult the exercise will be. Try different positions and find the perfect one.

Pulling your knees to your chest

Stand in a lying position, placing your legs in the loops. Bend your knees and pull them towards your chest. Return to starting position and repeat.

Plank

Place your feet in the loops and stand in a prone position. Try to keep your back straight and not arch in your lower back.

Bicep curls

Grab the handles with a reverse grip, hang with your body extended in one line. Pull yourself up to the loops, bringing your hands up to your head. Return to starting position and repeat.

Turns to the sides

Grasp the handles of the loops, straighten your arms and extend your body into a straight, inclined line. Without bending your arms, move them to the side and pull your body up. Repeat on the other side.

Jump Squats

Grab the handles of the loops, squat down, and then jump. While squatting, keep your back straight, keep your heels on the floor and spread your knees to the sides.

Cross Lunges

Grab the handles of the loops, step to the right, cross your left leg behind your right, lunge back and touch the floor with your left knee. Rise up and repeat the same to the left. This time you will need to touch the floor with your right knee.

Glute bridge with legs in loops

Lie on the floor on your back, place your heels in the loops, place your arms along your body. Raise and lower your pelvis.

Push-ups with legs in loops

Place your legs in the loops, stand in a prone position, tighten your abs and buttocks so that your body is extended in one line. Push up, touching your chest to the floor. Do not turn your elbows out to the sides; your shoulders should be at an angle of 45 degrees from your body or less. Try to control your lower back; it should not sag.

If you want to make the exercise more challenging, try push-ups with one leg in a loop.

Bulgarian split squats

Stand with your back to the apparatus, place one foot in the loop. Squat down on one leg until your knee touches the floor, straighten up and repeat. Make sure that the knee of the supporting leg does not extend beyond the toe. Switch legs.

If you want to hit your muscles better, try split jump squats. This exercise will not only provide more load, but will also improve explosive leg strength.

King's deadlift

This is a regular deadlift, but with one leg in the loop and no weight. With your back to the loops, place one foot in the TRX. Bend your supporting leg slightly, lean forward with your back straight and touch your hands to the floor. Straighten up and repeat the exercise.

If you don't have enough exercise, try the King's jumping row.

Facial thrust

Pull yourself into the loops as in the previous exercise, but rotate your forearms upward as you row so that your elbows are at a 90-degree angle. Lower yourself and repeat.

Inverted V-fold

Stand in a lying position, stretching your body in one line. Push your pelvis up so that your body resembles an inverted V. Return to the starting position and repeat.

Pulling your knees to your shoulders

Stand in a lying position, place your feet in the loops. Stretch both knees towards your right shoulder, while your body should turn to the right. Return to the starting position and repeat on the other side.

Triceps extensions

Grab the handles of the loops and pull them out in front of you at face level. The body is at an angle. Bend your elbows, lean forward and hang from the hinges, keeping your body straight. Using your arms, return to the starting position and repeat.

Raising hands

Grab the handles of the loops, straighten your arms in front of you, and stretch your body in one line at an angle. Stretch your arms out to the sides as far as possible and then bring them back. Do not straighten your elbows completely; perform the exercise carefully and warm up well.

The lower you lower the loops, the more difficult the exercise will be.

Y-thrust

Pull yourself up from an inclined position, moving your arms up and to the sides. At the top point the body resembles the letter Y.

One-arm pull-ups with a turn

Grab the loop with one hand and hang from it, keeping your body in line. Turn your body to the side so that your chest is perpendicular to the floor, touch the floor with your free hand. Turn your body back and pull yourself up to the loop with one arm. With your free hand, stretch up and forward. Do the required number of times and repeat for the other hand.

L-pull-ups from the floor

Adjust the handles so that when you sit on the floor, you hold them with straight arms. Sit on the floor, stretch your legs straight forward and grab the handles. From this position, pull yourself up to the loops without changing the position of your pelvis and legs so that your body resembles the letter L at the top. Lower to the floor and repeat.

To make the exercise easier, leave your feet flat on the floor.

Rollout

Grasp the loop handles and extend your arms straight in front of you. Lean forward, lift your arms up so that your whole body is extended in one line. Return to starting position and repeat.

Exit to handstand

This exercise is great for your shoulders and core muscles. Place your feet in the loops and stand in a prone position. On your hands, step back until you are in a handstand. Go back and repeat.

If you're afraid of going all the way to a full handstand, try going only halfway and coming back. If you want to make the exercise more challenging, do push-ups on your hands between exercises.

Pistols

Grasp the loops with your hands, lift and straighten one leg. Without bending your raised leg, squat down. Supporting yourself with your hands, come out of the squat and repeat the exercise. Try to keep your back straight.

Lunges on one leg

Grasp the handles of the loops, bend your knee and bring your shin back. Lower yourself into a squat, touching the floor with your knee. Rise up using the hinges and repeat the exercise.

Reverse crunches

Lie on the floor on your back, place your heels in the loops, lift your pelvis and lower back off the floor. Throughout the entire exercise, the lower back is suspended. Push your pelvis up, bend your knees. Return to starting position and repeat.

What workouts can be done with TRX loops?

Work out 3-5 times a week, and between workouts you can rest or have days of cardio exercise, running or swimming.

If you work out five times a week, after the third regular workout, return to the first or do two more circuits.

Before training, lightly stretch to raise your heart rate and warm up your muscles. For example, run up and down the stairs or jump rope for 3-5 minutes.

Regular workouts

Perform each exercise in three sets of 10–15 times (on each side), and for the plank – 30–60 seconds.

Workout 1

1. Loop push-ups.
2. Traction in the loops.
3. Jump squats.
4. Y-thrust.
5. Back lunges on one leg.
6. Plank.
7. King's deadlift.
8. Pulling your knees to your chest.

Workout 2

1. Push-ups with legs in loops.
2. Standing bicep curls.
3. Facial traction.
4. Triceps extensions.
5. Bulgarian split squats.
6. Gluteal bridge.
7. Inverted V-fold.
8. Turns to the sides.

Workout 3

1. One-arm pull-ups with a turn.
2. Raising hands.
3. L-pull-ups.
4. Pistols.
5. Exit from the prone position to a handstand (3–5 times).
6. Rollout.
7. Pulling your knees towards your shoulders.
8. Reverse crunches.

Start with three sets of each exercise and gradually increase to five. You can also adjust the number of repetitions. If you feel like you still have some strength left at the end of the set, do more.

You have chosen the right number of repetitions if the last 2-3 times of a hike are difficult, but you can complete them with good technique and do not break the set into several parts.

Intense circuit training

Circuit training will help you build endurance and burn more calories in less time. Do them twice a week.

Workout 1

Set a timer for 20 minutes. Perform each exercise for 20 seconds and rest for the rest of the minute.

1. Push-ups with legs in loops (if you have enough preparation, do push-ups on loops like rings).
2. Traction in the loops.
3. Cross lunges.
4. Pulling your knees to your chest while lying down.
5. Jump squats.

You need to complete 4 circles in total, do not rest between circles.

As you get used to it, increase the operating time. For example, after a few months you can work your way up to 40 seconds of work and 20 seconds of rest.

Workout 2

Perform the exercises one after another 5 to 10 times. For example, 5 push-ups, 5 squats, 6 push-ups, 6 squats, and so on until 10 push-ups and 10 squats.

1. Loop push-ups.
2. Pistols.
3. Facial traction.
4. King's deadlift.
5. Inverted V-fold.

Gradually increase the number of repetitions to 11, 12 and so on.

Load by muscle group

The load is indicated on a 10-point scale (the total load is summed up)