the trx workout for strong, sculpted arms

Bobby demonstrates 9 upper body exercises that sculpt and strengthen arms, just in time for warmer weather. Versatile, convenient and effective, TRX Suspension Training is the ultimate bodyweight training tool. Suspension training exercise builds strength, flexibility, and core stability all at once, which makes it a great method to safely and rapidly change your body. 

THE TRX STRONG ARMS WORKOUT
Warm Up:

• Overhead Squat 
• Overhead Back Extension

3 Sets of:

• Rows
• Chest Press
• Tricep Press
• Bicep Curl
• T Fly (Y Fly for modification)
• Push-ups (Knees on floor for modification)

OVERHEAD SQUAT
​This is a great warm up exercise to open up the chest while activating the shoulders and upper back
1. Stack your arms overhead with feet hip width apart. 
2. Lower your hips down and back, keeping weight in your heels. 
3. Press through your heels and squeeze glutes to lift the chest and return to starting upright position. 
Strap Length: Mid Length

OVERHEAD BACK EXTENSION
1. Extend your arms and lower your body down to a 45 degree angle with toes facing up. 
2. Pull on the handles to lift your chest and extend both arms overhead in an I position, palms facing forward. 
Strap Length: Mid Length

ROW 
1. Walk your feet toward the anchor point, pull shoulders down and back, and bend elbows.
2. Lower your body down until your arms are fully extended, maintaining a plank position. 
3. Pull yourself toward the anchor point, bringing your elbows back to the starting position.
Strap Length: Short

CHEST PRESS
1. Facing away from the anchor point, extend arms out in front of shoulders and walk yourself back.
2. Bend elbows to 90 degrees and lower yourself down to a plank, keeping the straps just above your arms.
3. Drive through the palms while squeezing your chest to press yourself back to starting position. 
Strap Length: Long

TRICEP PRESS
1. With palms facing down and your body facing away from the anchor point, extend your arms out in front of shoulders. 
2. Lower your body until thumbs are next to temples, keeping your elbows up and still. 
3. Press through the palms to extend arms back, while maintaining your plank. 
Strap Length: Mid Length

BICEP CURL
1. Keeping your elbows bent and slightly higher than your shoulders, walk your feet toward the anchor point until you feel tension. Your pinkies should be aligned with your temples. 
2. Lower your body down until your arms are fully extended, maintaining a plank. 
3. Pull yourself toward the anchor point by bringing pinkies to temples, keeping your gaze on the anchor point. 
Strap Length: Mid Length

T FLY
1. Lower your body to a plank, keeping arms extended. 
2. Pull on the handles to drive the knuckles back, lift the chest and extend arms to the side in a T position. Your palms are facing forward and there should be slight tension through the straps.
Strap Length: Mid Length

Y FLY (Modification)
1. Lower your body to a plank, keeping arms extended. 
2. Pull your arms up to a Y position with your palms facing forward.

PUSH-UP
1. On hands and knees, lift yourself into a hand plank position, keeping neck in line with spine. 
2. Bend elbows to 90 degrees to lower your body down while maintaining your flat plank position.
​3. Drive through palms and press away from the floor to return. 
Strap Length: Mid Calf

PUSH-UP (Modification)
Keep the knees bent. 

---

Longevity Living, an aspirational lifestyle blog by Longevity Fitness Charleston, is your source for all things fitness, nutrition and wellness. Be sure to subscribe to our weekly newsletter for scroll-worthy articles, must-watch videos from our expert trainers, studio updates & more.