How to do a TRX Tricep Extension
Reviewed by Jim Parker, CPT, B.A. Kinesiology
Workouts with TRX Tricep Extension
Target muscles worked
Instructions for Proper Form
This bodyweight exercise uses the TRX suspension system to challenge the triceps through a full range of motion, enhancing core stability and balance simultaneously. The adjustable difficulty level, based on body positioning, makes it accessible for all fitness levels. It's a functional exercise that improves muscle tone, strength, and endurance in the triceps.
- Grab ahold the TRX handles at waist level facing away from the anchor point and making sure there is no slack in the straps.
- Brace your core by breathing into your stomach and flexing the abdominal muscles to avoid any arching in your lower back or any flexion in the hips.
- Lean forward so that your heels come off the ground placing your body at a 60 degree angle with the floor allowing your arms to be outstretched in front of your shoulders.
- While keeping your arms only slightly flexed, flex your shoulders overhead allowing your body to descend to a 45 degree angle with the floor.
- Forcefully exhale through parse lips to return to the starting position.
Sets & Reps Calculator
Average TRX Tricep Extension standards by male, female, gender, weight, age and height
Use this calculator to see Fitbod's possible first recommendations for you. This would be your starting line, based on more than 4.5 billion logged sets from 1.1 million users.
- beginner3sets8reps1 Set Max9reps
- intermediate4sets8reps10reps
- advanced4sets9reps11reps
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Alternatives & Variations to TRX Tricep Extension
1. Dumbbell Kickbacks
93.7 mSCORESWAPPED 359 TIMESDumbbell Kickbacks are an isolation exercise that target the triceps. The use of dumbbells prevents you from compensating for any strength discrepancies between sides. The movement itself is simple and easy to perform, making this a great exercise for beginners, and plenty of variations exist for more advanced users looking to add more difficulty and complexity to the movement.
2. Bench Dip
93.8 mSCORESWAPPED 334 TIMESBench Dip is a variation on the standard Dip. Like other Dip variations, this is a compound, bodyweight exercise that primarily targets your triceps. Because your feet are still on the ground, this tends to be an easier variation, and a great way to build tricep strength as you work towards full bodyweight dips.
3. Cable Tricep Pushdown
97.9 mSCORESWAPPED 253 TIMESThis is an isolation exercise that targets the triceps. This exercise is very similar to other cable tricep exercises with the exception of using a flat bar instead of other handle attachments. This keeps your hands palms down, and reduces the demand for stabilizing your wrist during the movement.
4. Seated Tricep Press
97.4 mSCORESWAPPED 241 TIMESSeated Tricep Press is an isolation exercise that targets your triceps. The positioning of the dumbbell varies from many other tricep exercises, which is great for adding some variety to your exercise selection. By positioning the dumbbell overhead you can ensure that you’re taking your triceps through their full range of motion.
5. Dumbbell Skullcrusher
98.4 mSCORESWAPPED 218 TIMESDumbbell Skullcrusher is an isolation exercise that targets your triceps. Unlike some skull crusher variations, the use of dumbbells prevents you from compensating for any differences in strength between sides, as well as adding some instability to the movement.
6. Cable Rope Tricep Extension
99.1 mSCORESWAPPED 208 TIMESThis is an isolation triceps exercise. The use of cables gives you more control over where the resistance is coming from, allowing you to keep more tension in your triceps compared to equipment like dumbbells. Because you can easily adjust the weight on a cable machine this is also a great exercise for performing drop sets, and burning out your triceps.
- Intermediate
- Triceps
- Rope Cable
7. Standing Dumbbell Tricep Extension
77.1 mSCORESWAPPED 184 TIMESLike other Dumbbell Tricep Extensions, this is an isolation movement that targets triceps. By performing this exercise while standing instead of seated, you add a small amount of instability to the movement. In addition, performing this exercise while standing can make this a more beneficial variation for developing functional strength in your triceps.
8. Single Arm Dumbbell Tricep Extension
88.5 mSCORESWAPPED 182 TIMESThis exercise is a variation on the more standard Dumbbell Tricep Extension. Like other tricep extensions, this is an isolation movement that targets your triceps. By performing this exercise with a single arm, you add more instability to the movement, as well as prevent yourself from compensating for any strength discrepancies between sides.
9. Dip
93.9 mSCORESWAPPED 148 TIMESDips are a compound, bodyweight triceps exercise, and an incredibly common exercise. The exercise requires you to raise and lower yourself in a suspended position by flexing and extending your arms. With the standard variation, this is mostly accomplished by engaging your triceps, however other variations can shift this to be more of a chest exercise.
10. Machine Tricep Extension
90.2 mSCORESWAPPED 124 TIMESSimilar to other tricep extensions, this variation is an isolation movement that targets the triceps. The use of a machine restricts your range of motion, and adds a ton of stability to the movement. By placing your elbows against the pad, you ensure that the movement is coming entirely from your triceps, and you aren’t accidentally recruiting additional muscle groups.