60 minute advanced upper back workout with TRX

Here's everything you need to try our 60 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.

60 min read
Sean Klein Photo
Created by
Sean Klein
Last updated
09/02/24
In This Workout
  • Circuit 1
  • TRX Single Arm Row
  • TRX Archer Row
  • TRX Top of Row Lateral Glides
  • Circuit 2
  • TRX Archer Press Up
  • TRX Fall Out Extensions (triceps)
  • Advanced TRX Serratus Slide with Bear Crawl
  • Circuit 3
  • TRX Oblique Crunch
  • TRX Plank with Adbuction

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.

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.

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.

Circuit 2

Complete this round 3 times.

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.

TRX Fall Out Extensions (triceps)

Complete 10 repetitions

Coaching Tips For TRX Fall Out Extensions (triceps)

Follow these cues to perform TRX Fall Out Extensions (triceps) correctly:

  • Keep the triceps in a fixed position
  • Isolate the triceps.

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.

Circuit 3

Complete this round 3 times.

TRX Oblique Crunch

Complete 7 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 Plank with Adbuction

Complete 8 repetitions

Coaching Tips For TRX Plank with Adbuction

Follow these cues to perform TRX Plank with Adbuction correctly:

  • Slowly separate the feet whilst in a stable tall plank position
  • Keep the abdominals tight throughout.

If you enjoyed this workout you can find more below or try Programme, a fitness app that plans every workout for you – based on your progress, equipment and lifestyle.

This workout was made by Sean Klein

Sean Klein

Signature

Programme is a workout app that plans every workout for you

Programme learns from your past workouts, training experience and available equipment to create your optimal workout plan that adapts to your progress.