5 Trx Exercises to Build a Big Back

When it comes to training and building muscle, weights or weightlifting is not the only method to be used to gain strength and muscle definition. TRX, also known by its full name of Total-Body Resistance Exercise, is a form of training in which no matter what body part your training is focusing on, you are actively engaging your core.

This form of training incorporates TRX straps instead of weights. These straps can be set up almost anywhere possible and can be used with either your hands or your feet, depending on what exercise you are doing. So what can you do with these straps to build muscle definition and size in your back? There’s actually a few exercises one can perform.

TRX Big Back 1 - Inverted Rows

The first exercise is known as the Inverted Row. This targets your latissimus dorsi of your back. To perform this exercise, lie directly beneath or under the TRX platform and straps. With your knees bent and your feet on the floor, reach up and grab the handles. Elevate your body a few inches off of the floor to create a constant tension, as this will be your return point.

Once elevated, pull your torso upwards towards the handles while also keeping your elbows tucked in as close to your sides as possible. Pull upwards until your torso is in line from your shoulders down to your knees, avoid bending the body.

Release and lower your body back down towards the starting position and repeat for as many reps as you can. Focus on slow and controlled movement and this exercise will target your back and as well as your biceps.

TRX Big Back 2 - Low Rows

The second exercise is the Low Row. Start by standing and grabbing the handles with a close grip and hands/palms facing each other. Plant your feet on the ground and lean your upper body backwards until all of your body weight is primarily on your heels and your arms are fully extended outwards in front of you.

Squeeze/contract your shoulder blades together to create tension and pull up with your arms until your torso meets with your hands. Hold the contraction and slowly release and return back to starting position and repeat.