TRX Arm Workout

Arms are one of the hardest areas to train with bodyweight alone, and that is where a TRX arm workout earns its place. With the straps, your biceps and triceps lift a share of your body weight, and you set how much by moving your feet.

This guide covers six arm exercises, a 20-minute superset session and how to progress without buying a single dumbbell. It suits Kiwis training at home, on holiday or at the bach with a strap and a solid beam.

How a TRX Arm Workout Builds Strength

Your arms work in almost every TRX exercise, but rows and presses share the load with bigger muscles. Isolation moves such as curls and extensions put the work directly on the biceps and triceps.

Three things set the load:

• Body angle: the more you lean, the more weight your arms move.
• Tempo: a slow 3-second lowering phase adds time under tension.
• Range: a full stretch at the bottom and full squeeze at the top.

The 6 Best TRX Arm Exercises

Biceps

1. TRX Bicep Curl: face the anchor, palms up, lean back. Curl your hands toward your forehead while keeping your elbows high and still.
2. TRX Hammer Curl: the same move with palms facing each other. Works the forearm and the outer part of the bicep.
3. TRX Low Row (underhand): a row with palms up and elbows close to your sides. Heavier loading for biceps and back.

Triceps

1. TRX Tricep Extension: face away from the anchor, arms straight overhead. Bend your elbows to bring your hands toward your forehead, then press back out.
2. TRX Wide Dip: a dip with the handles at your sides. Triceps and lower chest.
3. TRX Close-Grip Press: a chest press with hands close and elbows tucked. Triceps focus.

A 20-Minute TRX Arm Workout

Supersets pair a biceps move with a triceps move, so one muscle rests while the other works. Complete 3 rounds of each superset with 60 seconds rest between rounds.

Warm up first with 2 easy rounds of rows and chest presses at an upright angle.

Protecting Your Elbows and Wrists

Arm isolation moves put a lot of stress on small joints. Keep them healthy with these rules:

• Start upright. Lean back only once you can do 15 smooth reps.
• Keep your wrists straight. Do not let them bend back under load.
• Do not lock out hard. Stop just short of a forceful snap at the top of extensions.
• Train arms twice a week at most. Arms also work in every row and press.

If you have elbow pain, ease off and seek advice from a health professional before continuing.

Add Arm Work to Your Weekly Plan

The simplest approach is to add one or two supersets to the end of a full-body session. If you follow our 4-week suspension training workout plan, add Superset A to Session A and Superset B to Session C. Pair it with the TRX row guide and our forearm exercises for a complete upper body.

Common Mistakes in TRX Arm Exercises

• Elbows dropping on curls. Keep your upper arms still and pointed at the anchor. If your elbows drop, the move turns into a row.
• Flaring elbows on tricep extensions. Keep them shoulder-width apart so the triceps do the work.
• Bending at the hips. Your body should stay straight from head to heels. Bending makes the move easier and hides weak spots.
• Rushing. Arm muscles respond well to slow, controlled reps. Take 2 to 3 seconds to lower.

A Sample Weekly Schedule

Here is one way to fit arm work into a balanced week without overloading your elbows:

This gives your biceps and triceps two direct sessions a week, with indirect work from rows and presses on other days.

FAQ

Can you build big arms with TRX?

You can build stronger, more defined arms, especially as a beginner or intermediate. Use steep angles, slow tempo and enough weekly volume. Very advanced lifters may also want heavy free weights.

How many sets should I do for arms?

Six to nine hard sets per muscle per week is a good starting range for most people, spread across two sessions.

Do I need a different strap for arm work?

No. Any TRX strap works. The TRX Home2 and TRX PRO both handle every exercise in this workout.

Start Your TRX Arm Workout Today

This TRX arm workout takes 20 minutes and only needs your straps and an anchor. Add it to your week and you are well on the way to the two strength days a week recommended by the World Health Organization. No strap yet? Start with the TRX Home2.