Top TRX Exercises You Can Try at the Gym

Suspension trainers are perfect for home workouts and traveling, but you can also spot the yellow and black straps hanging from a pullup bar in the gym. Why are they useful when other equipment like machines and dumbbells are available? Let's explore some exercises that are best suited for a suspension trainer.

Which suspension trainer exercises are beneficial?

If you're more into bodyweight exercises than lifting weights, TRX and other suspension trainers offer a variety of movement options. For instance, pushups and pistol squats can be done anywhere, but using a TRX setup lets you adjust those movements to be more beginner-friendly.

Suspension trainers offer an effective way to perform pulling exercises like rows. Without one, your options are mainly limited to pullups or free weight exercises. With a suspension trainer, however, you can perform a variety of rowing and pulling movements.

The distinction between suspension trainers and gymnastic rings

Gymnastic rings and suspension trainers share similarities: both have handles attached to straps. Rings are usually hung from a bar (such as a pullup bar) above, while suspension trainers can be suspended from a bar or anchored to a door.

While many exercises with suspension trainers can also be done using gymnastic rings, the reverse is not true. Rings typically hang from two separate straps, while a TRX system has both straps connected to the same anchor point. This makes rings less suitable for ring dips, but there are still many great exercises that can be performed.

Ring rows

Crossfitters refer to these as “ring rows” when done using gymnastics rings, while TRX users often call them “low rows.” Regardless of the name, these provide a simple, adjustable alternative to pull-ups. For beginners, lean back slightly; to increase difficulty, bring your feet forward so that your body is nearly horizontal.

Pushups with suspension trainer handles

Challenge your stabilizer muscles by performing a pushup with your hands placed on the suspension trainer’s handles rather than the floor or an elevated surface. Similar to ring rows, you can modify the intensity by altering your body position: a more upright posture makes it easier.

Assisted pistol squats with suspension trainer

If you're progressing towards one-legged pistol squats, a suspension trainer can be an effective tool to refine the movement. Hold onto the handles as you sit back into the squat, and then use them to assist in standing back up. Combine this with unassisted step-ups and balance exercises for great progress.

Squatting for beginners

Perhaps you aren’t quite prepared for a pistol squat yet, or maybe you’re still working on mastering the air squat. Grab the handles and ease back into your squat. This can help if you tend to lean forward while squatting or have trouble going deep enough. Sinking back allows you to safely explore that position. Even if you can already do a standard squat, this can serve as a beneficial warm-up stretch for your ankles.

Instability planks

Planks become much more challenging when you engage your core to maintain balance. This is one of the best applications of instability training, in my view. Position your feet in the handles and place your hands on the ground, then try holding a plank position. It's more difficult than it appears!

Y Flys

This variation of ring rows targets your shoulder muscles in a way that’s quite similar to dumbbell raises. It also engages your upper back muscles similarly to a row, making it an excellent accessory for nearly any strength program. After mastering the Y fly, experiment with different arm placements for what are known as T/Y/I pulls.

Triceps presses

This move combines a tricep extension with an added core challenge as you maintain a plank position. While I wouldn't say these are superior to other tricep exercises, they offer a different option that you can mix in alongside dumbbell tricep extensions and cable tricep pushdowns.

Bicep curls

This exercise pairs with the tricep press, and you can superset the two for an excellent arm finisher. Engage your core and pull yourself towards the handles.

Pikes

For an intense core challenge, try this move. Place your feet in the handles, and then pull them toward you by bending only at your hips. (For an added difficulty, you can also perform this exercise with your shins resting on a stability ball. It's a tough variation.)

One-arm rows

We previously discussed ring rows, but if that’s not enough of a challenge for you, give the one-arm variation a try. This forces your arm to pull more weight, while also adding a stability challenge for the rest of your body.

Hamstring curls

For this exercise, place your feet in the handles again, but this time, point them toward the ceiling. Keep your shoulders on the ground and draw your feet toward you.