Best Pull Day Workouts With Trx To Build Muscle Mass

The TRX Row is a bodyweight exercise that strengthens your back. It uses a TRX strap to create instability and allows you to adjust resistance by moving your feet closer or farther from the anchor point.

How to do it

1. Stand with feet shoulder-width apart and hold the TRX handles with palms facing each other, just below your chest.
2. Engage your core by tightening your stomach muscles and keeping a straight line from heels to shoulders.
3. Lean back slightly and extend your arms until they are straight, keeping your chest up and shoulders back.
4. Pull your body back to the starting position by bending your elbows, maintaining a straight alignment.

The TRX Bicep Curl is a bodyweight exercise that focuses on strengthening the biceps. Using TRX straps helps ensure balanced strength in both arms and allows you to adjust resistance easily.

How to do it

1. Stand facing the TRX anchor with the straps extended.
2. Hold the handles with palms up and arms straight, stepping backward to align your body where you feel comfortable.
3. Engage your core and keep a straight line from heels to shoulders.
4. Bend your elbows, bringing the handles towards your forehead, keeping elbows in front of your shoulders.
5. Once your forearms touch your biceps, straighten your arms back to the start position.

The TRX Clock Pull is a resistance exercise using a TRX strap that helps strengthen your back by engaging both sides of your body. You will lean back while pulling with one arm to target each side individually, allowing you to adjust the difficulty easily.

How to do it

1. Stand facing the TRX with your arms extended in front of you, holding the handles.
2. Lean back, keeping your body straight as you pull your chest toward the anchor.
3. Pull with your right arm to the right (3 o'clock), then return to the start position.
4. Next, pull with your left arm down (6 o'clock) and then up (12 o'clock).
5. Switch sides and repeat the sequence.

The TRX Swimmer Pull is a bodyweight exercise that strengthens your back by using TRX straps. You adjust the resistance by leaning back, making it beginner-friendly as you can modify how hard you pull.

How to do it

1. Stand upright with the TRX handles in your hands, arms extended to the sides.
2. Lean back while keeping your arms straight until the handles reach shoulder height.
3. Pull yourself back to the starting position and repeat as instructed.

The TRX Hip Throw is an exercise that strengthens your core and obliques by rotating your body. It's great for building core power and improving your rotational strength, helpful for athletes and anyone looking to enhance their fitness.

How to do it

1. Stand holding the TRX handles with your arms straight and lean back.
2. Bend your left elbow and bring your left fist across your body to your right shoulder while twisting your torso to the right.
3. Return to the starting position and switch sides, repeating the movement.

The TRX Power Pull is a bodyweight exercise that mainly strengthens your back while challenging your balance. You use one hand to hold a strap, which helps identify any differences in strength on each side of your body. You can adjust the difficulty by changing your distance from the anchor point.

How to do it

1. Stand upright and hold the TRX handle with your right hand, arm bent in front of your shoulder.
2. Lean back while keeping your body straight and extend your right arm out, rotating your torso to reach your left arm behind you.
3. Pull yourself back to start by bending your right elbow. Repeat the exercise on the left side.