List of TRX Band Exercises

The TRX Suspension Trainer is a portable total body training system. Designed by US Navy SEALS and developed by Fitness Anywhere, the TRX uses your own body weight to develop strength, power, flexibility and balance. Weighing less than 2 lbs., the TRX is portable and ready to use with a minimum of fuss during travel or at home. By changing the angle of your body or the positioning of your hands or feet, you are able to perform hundreds of exercises all at the pace and intensity you're comfortable with.

Chest and Back

The chest and back are the some of the largest muscles of the upper body. They can be targeted by the TRX in the horizontal or vertical positions. For example, by placing your feet into the foot cradles of the TRX band you create an elevated pushup that adds intensity to the chest and core. The back can be targeted with moves like the row. The TRX allows you to lean backwards using gravity to increase intensity in the movement.


Bicep curls and triceps extensions are familiar staples of any arm routine. The intensity of either of these exercises can be increased by positioning your body further away from the anchor point of the TRX and lengthening the straps. Changing grips can also target the musculature in the arms at different angles. A pronated grip, in which the palms face away from the body on the handles, places more emphasis on the brachialis and brachioradialis, or forearm, muscles.


The legs are targeted through single or double leg movements. A suspended lunge and side lunge can be performed standing. Lying on the ground and using the TRX for added elevation during a hamstring curl or a hip press will target the back of the legs in the biceps femoris and glutes.


The rectus abdominis, obliques, and transverse abdominis can all be targeted in a variety of ways using the TRX for elevation. Suspended knee tucks, front rollouts, and suspended pikes are only some of the variations that can be utilized by the TRX. Attacking the abdominals in this manner also targets the back, providing a stronger core.

About the Author

Cynthia Vespia has been writing professionally since 1996, specializing in healthy living. Her work has appeared in publications such as "AFAA Magazine" and on Bodyuilding.com, among other publications. Vespia is a certified trainer with the National Council on Strength and Fitness. She holds an associate degree in journalism from the College of Southern Nevada.