The 6 Best TRX Posture Exercises

The TRX is an extremely effective tool for improving posture, it has multiple horizontal pulling variations, multiple upper back isolating exercises and finally multiple exercises which target the core musculature all of which play an important part in improving the posture. In this article we will walk through each exercise and how it can be used effectively to improve the core musculature.

5 min read
Sean Klein
Written by
Sean Klein
Published on
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In This Resource
  • Benefits of The TRX for Posture
  • Build Upper Back Muscles
  • Improve Core Strength
  • Versatility
  • The 6 Best TRX Posture Exercises
  • Sample TRX Circuit for Posture

Benefits of The TRX for Posture

Build Upper Back Muscles

The TRX is an effective tool to attempt to improve posture, most notable because it allows you to perform many exercises which isolate the muscles in the upper back and multiple different horizontal pulling variations. All of these variations come together to help you improve your posture throughout your day to day. Have a look through our horizontal pulling library for more ideas of exercises you can use to improve your posture.

Improve Core Strength

It is also effective because it can be an excellent tool for improving core strength, the core is a crucial element of great posture, without a strong and endurant core musculature maintaining good posture can be tiring, once you have a strong core it becomes second nature. We have multiple core exercises you can use with the TRX that you can look through.


The final benefit of using the TRX for improving your posture is that you can perform your training regime whilst on the move. The TRX really is ideal for those who travel a great deal but want to create a consistent and effective training programme.

The 6 Best TRX Posture Exercises

TRX Alligators are an excellent exercise for improving both posture and the health of the shoulder joint. This exercise will allow you to isolate the rear deltoids and erector spinae which are both crucial for having improved posture.

The TRX Row is a classic horizontal pulling variation which will allow you to strengthen the upper back but also improve the stability in the lower back as core engagement is an important part of this exercise.

TRX I’s are part of a series of exercises that we will go through at are very beneficial when trying to improve posture. The TRX I’s allow you to isolate the rhomboid muscles whilst also improving the stability of the shoulder joint. These should not be attempted by beginners as the will be too challenging. If you are a beginner, you can perform a variation of this exercise where your feet are far away enough from the fixed point of the TRX that the range of the movement is reduced and its possible to move your weight through the shortened range of motion with control.

TRX T Raises a slightly easier than the TRX I’s above, but they can still be challenging for some beginners. This exercise targets the rear deltoids and the core musculature of the erector spinae, so can be very beneficial to those who are looking to improve their posture. Remember to control the eccentric phase of these exercises as this part of the movement can be an important part of the adaptation process. If you find yourself crashing back to the starting position you will need to find an easier variation of make changes to your technique.

TRX Y Raises are the final exercise of that allow a great deal of isolation in the muscles that surround the shoulder joint and upper back. They are a bridge between the T raise and the I raise, the TRX Y raise will be too challenging for a lot of beginners but can be very effective once you have the prerequisite strength to perform them with a high movement quality.

TRX Mountain Climbers are the only core variation I have included in the list, that doesn’t mean that the other TRX core exercise are less effective than this specific exercise. In reality any exercise that helps build the core musculature will enable you to improve your posture so make sure you’re adding a variety of TRX core exercises into your training regime.

Sample TRX Circuit for Posture

Complete 3 rounds

1. TRX Archer Row

Complete 8 repetitions

2. TRX Y Raises

Complete 6 repetitions

3. TRX Mountain Climbers

Complete 12 repetitions

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This resource was written by Sean Klein. Sean Richard Klein has thousands of hours of coaching experience and a BSc in Sports Science with Management from Loughborough University. He owns a gym in Bayonne France, CrossFit Essor, which runs group classes and a Personal training studio.

Sean Klein


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