45 minute intermediate upper back workout with TRX at home

Here's everything you need to try our 45 minute intermediate upper back workout with TRX at home. 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
09/02/24
In This Workout
  • Circuit 1
  • TRX Top of Row Lateral Glides
  • Circuit 2
  • TRX Single Arm Row
  • TRX Archer Row
  • Circuit 3
  • Advanced TRX Serratus Slide with Bear Crawl
  • TRX Single Leg Hamsting Pull In

Circuit 1

Complete this round 3 times.

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 2

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.

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.

Circuit 3

Complete this round 3 times.

Advanced TRX Serratus Slide with Bear Crawl

Complete 10 repetitions

Coaching Tips For Advanced TRX Serratus Slide with Bear Crawl

Follow these cues to perform Advanced TRX Serratus Slide with Bear Crawl correctly:

  • Start in a bear crawl position with the forearms in the TRX
  • Press down into the handles so they are taking your weight
  • As you extend the arms overhead keep a lot of tension in the abdominals.

TRX Single Leg Hamsting Pull In

Complete 5 repetitions

Coaching Tips For TRX Single Leg Hamsting Pull In

Follow these cues to perform TRX Single Leg Hamsting Pull In correctly:

  • With the sole of the foot in the TRX and the hip slightly raised move the foot towards body
  • Create tension in the hamstring throughout.

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This workout was made by Sean Klein

Sean Klein

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