TRX External Rotation

Man performing the TRX external rotation

This exercise is focused primarily on rotator cuff muscles of the shoulder, posterior deltoids and secondary on rhomboids and biceps. This will help to develop an appealing upper body with strong shoulders and also improve your posture.

Primary muscles worked

  • Rotator Cuff

Secondary muscles worked

  • Shoulders
Body Part

Body Part:


Step 1: Anchor the TRX effectively and adjust the straps to short-length.

Step 2: Hold on to the Trx handle with a firm grip

Step 3: Lean backward (body inclined about 30 -45 degrees to the standing position) and elbows in line with your body.

Step 4: Externally rotate your shoulders by taking your knuckles away from your body towards your back.

Step 5: Pull your shoulder blades together while engaging your core and keeping a straight back.

Step 6: Bring your hands back together while controlling your body towards the ground.

Step 7: Repeat.


How to progress the exercise

This exercise can be made more challenging by using one leg instead of two. Also, Holding your arms crossed over your chest, as opposed to out by your sides, creates a greater stability challenge for your core.

Additional Information

Tip: To avoid arching your back during this exercise, focus on squeezing your glutes, as well as pulling in your abdominals, at the same time. The glutes and the abs contracting at the same time will keep your pelvis posteriorly rotated, which will keep your back flat throughout the movement.

Man performing the TRX external rotation



Man performing the TRX body saw with crunch

TRX Body Saw with Crunch

The TRX body saw with crunch may look easy but this subtle movement will make your core burn. It will help you to develop the perfect plank as you rock forward and backwards. You’ll feel your core, abdominals and shoulder muscles working more when you slide back.

Man performing the TRX standing roll out

TRX Anti-Extension Fallout

The TRX Anti-Extension Fallout is precisely to avoid spinal extension by maintaining a very strong plank throughout the movement. The TRX Kneeling Fallout is an easier version of this exercise and should be mastered before performing the straight legged Fallout.

Man performing the TRX mountain climber

TRX Mountain Climber

The TRX Mountain Climber exercise begins in a similar position as the Suspended Jackknife. The difference is you are performing a ‘Mountain Climber’ which is alternating knees to chest, as opposed to both at the same time. Great exercise for explosive training, which working shoulder and core stability.


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