30 minute advanced upper back workout with TRX

Here's everything you need to try our 30 minute advanced upper back workout with TRX. For each circuit, complete each exercise one after the other and repeat it for 3 rounds before continuing on to the next circuit.

30 min read
Sean Klein Photo
Created by
Sean Klein
Last updated
01/04/24
In This Workout
  • Circuit 1
  • TRX Archer Row
  • Circuit 2
  • TRX Top of Row Lateral Glides
  • TRX Single Arm Row
  • TRX Archer Press Up

Circuit 1

Complete this round 3 times.

TRX Archer Row

Complete 7 repetitions

Coaching Tips For TRX Archer Row

Follow these cues to perform TRX Archer Row correctly:

  • Transfer your weight to the pulling arm
  • Control the descent as much as possible.

Circuit 2

Complete this round 3 times.

TRX Top of Row Lateral Glides

Complete 5 repetitions

Coaching Tips For TRX Top of Row Lateral Glides

Follow these cues to perform TRX Top of Row Lateral Glides correctly:

  • Slowly extend an arm to the side whilst maintaining the same body position
  • Resist any movement as you extend the arm
  • Keep tension in the upperback.

TRX Single Arm Row

Complete 8 repetitions

Coaching Tips For TRX Single Arm Row

Follow these cues to perform TRX Single Arm Row correctly:

  • Keep shoulders and hips inline throughout
  • Lower slowly with control
  • Pull so the hand is in line with rib cage.

TRX Archer Press Up

Complete 4 repetitions

Coaching Tips For TRX Archer Press Up

Follow these cues to perform TRX Archer Press Up correctly:

  • Start in the top of press up in the TRX
  • As you lower your chest, move one hand out to the side and put your weight through the hand that stays under your chest
  • Use the supporting hand as much as needed.

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This workout was made by Sean Klein

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