45 minute intermediate upper back workout with TRX

Here's everything you need to try our 45 minute intermediate 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.

45 min read
Sean Klein Photo
Created by
Sean Klein
Last updated
06/04/24
In This Workout
  • Circuit 1
  • TRX Single Arm Row
  • Circuit 2
  • TRX Archer Row
  • TRX Top of Row Lateral Glides
  • Circuit 3
  • TRX Oblique Crunch
  • TRX Hamstring Pull In

Circuit 1

Complete this round 3 times.

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.

Circuit 2

Complete this round 3 times.

TRX Archer Row

Complete 6 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.

TRX Top of Row Lateral Glides

Complete 4 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.

Circuit 3

Complete this round 3 times.

TRX Oblique Crunch

Complete 6 repetitions

Coaching Tips For TRX Oblique Crunch

Follow these cues to perform TRX Oblique Crunch correctly:

  • Bring the knee towards one elbow, wrapping around the sides of the hips
  • Maintain a tight core throughout.

TRX Hamstring Pull In

Complete 10 repetitions

Coaching Tips For TRX Hamstring Pull In

Follow these cues to perform TRX Hamstring Pull In correctly:

  • Start in a glute bridge hold then slowly straighten the legs untill the legs are straight
  • Use the hamstrings to curl back to the glute bridge position.

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This workout was made by Sean Klein

Sean Klein

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