Pull ups are not only one of the most effective exercises for strengthening the back, but they actually work a range of muscles throughout the entire upper body.
Mastering the pull up allows you to feel at your peak in terms of upper body strength. You’ll also develop your functional strength which will help you with daily tasks.
However, once you’ve mastered the basic pull up, it can be difficult to keep the muscles surprised. Equally, if you’re struggling to get your first pull up, it can be hard to figure out variations.
Using a TRX, rather than a regular pull up bar, allows you to complete a range of great pull up variations.
Though the TRX doesn’t support a regularly positioned pull up, in this article, we’re going to show you how to complete TRX pull up variations through step by step instructions.
Let’s get started…
TRX Elevated Pull Ups: Step By Step
Get a chair or bench and set up the TRX so that the handles are an arm’s length above the seat of the chair. Sit back on the floor with your feet in the middle of the chair and hold onto the TRX handles. Keep your legs parallel to the floor and your torso perpendicular as you pull yourself up and lower back down. Make sure to keep your feet on the chair throughout.
TRX Kneeling Pull Ups: Step By Step
Set up the TRX so that the straps hang an arm’s length above you.
Kneel on the floor, reach up and contract your back muscles to pull yourself up off the floor.
Make sure that you keep your elbows bent as you pull yourself up, pull until your chin is in line with your hands and then straighten them as you lower yourself back down.
This TRX kneeling pull up is a great exercise if you are looking to ease yourself into a full pull up, to work your back muscles as a beginner or to build strength back up after a setback.
If you want to make it a little harder, start by sitting down with your knees bent and your feet flat on the floor. This will add a little extra resistance to your pull up.
TRX L-Sit Pull Ups: Step By Step
To increase the difficulty from the kneeling pull up yet again, straighten your legs out in order to perform an L- sit pull up.
The L-sit pull up is a great for strengthening the core and is a great variation to master!
To progress into the L-sit pull up, start by lifting just your upper body and butt off the floor. Once you’ve mastered this, start trying to lift your entire body including your legs.
TRX Low Row: Step By Step
Moving back to a move for the beginners, the TRX low row is a great exercise to practice if you are looking to progress towards the more difficult pull up variations.
To perform a TRX low row, set up the TRX as you would for a kneeling pull up. Hold the handles with your palms facing toward each other and lean back so that your weight is completely on your heels.
As you pull yourself up to a straight position, focus on squeezing your shoulder blades together and keeping your core tight.
Once you master this, try to challenge yourself with one arm low rows. Just make sure that you keep an eye on your form.
TRX Power Pull: Step By Step
For a final advanced TRX pull up move, set up the TRX so that the handles fall just above your waist, tie the ropes together since you will only be using one handle and stand close to the TRX.
Hold onto the handle with your elbow bent and lean back slightly.
From there, rotate the body outward as you lean back and reach your other arm out. Then pull back in until this arm reaches forward.
The Best TRX Pull Up Variations
So, there you have it- a complete guide to performing pull ups with a TRX.
Whether you’re just starting out with pull ups or you’re looking for a new challenge, this article has something for you!
Don’t forget that mastering any kind of pull up will take time and practice.
Start with 3-4 sets of around 8-12 repetitions and work your way up.
You can also try holding moves for longer amounts of time. This added time under tension will really work to strengthen the back muscles.
Which is your favourite TRX pull up variation?
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Flo has been working out since her teens. With an affinity for calisthenics and suspension training, she specialises in mobility and bodyweight strength training.