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When we think about arm strength training, we usually associate it with lifting weights at the gym. However, there are numerous bodyweight exercises for arms that are as effective. A good example is those street workout guys who have never lifted a single dumbbell but have strong and defined biceps and triceps just by training on bars.
However, here we are going to focus on TRX arm workouts. The suspension trainer is a very versatile home fitness equipment, and you can choose from a lot of practices for arms. No matter if you are a beginner or at an advanced level, you can find practices that will suit you the best.
Besides the versatility, another benefit of TRX exercises is that they are compound moves which work more than one muscles group at once, particularly your core. Even if you focus on your upper arms, at the same time, you strengthen your entire body as a whole. And, a total body workout is a key for real functional strength.
Will you be able to build big guns with TRX suspension training if you are a man? Do you want massive biceps and triceps?
Of course, there are advanced exercises (variations) which are tough. Plus, if you are a heavy guy like me, your body will give such a resistance that will force your arm muscles to grow for sure. Finally, you can always add extra load to the moves by using a weight vest.
Can girls tone their arms with the TRX suspension trainer (without bulking up)?
Sure! You can choose from moderate exercises that you can do with higher reps. The best is that you do not even have to have a fitness background to get started.
Now let’s get into details.
Guide to TRX Arm Exercises
A mistake that people commit is that they only strengthen their biceps during their arm workout and they neglect the triceps.
However, 2/3 of your upper arm is your triceps, and just 1/3 is your biceps. So, guys if you want to build massive biceps and triceps, you should focus on the triceps. On top of that, the triceps gives the developed look of the upper arms which is what girls want.
To sum up, when you workout, strengthen each muscle.
What are the best TRX bicep exercises?
Basically, drills which imitate the biceps curls with dumbbells or a bar. Because of the flexibility of the equipment we can target the bicep muscles accurately and from different angles.
Also, by changing the state of your body, you can increase or decrease the resistance. The more you can lean backward, the bigger the load is going to be. Hence, you can perform lighter moves with higher reps for leaning and definition. And, tough drills with lower reps for mass and strength. And, guys if you want massive guns, try the single limb variations.
Within the following video, you can learn effective TRX exercises for biceps.
Which is the winner for me? The single arm row.
What are the best TRX tricep exercises?
Just like for the biceps, we have to imitate the practices we do for triceps with weights or with the cable crossover machine. What are these? Triceps extensions, kickbacks, various pulls, and presses. And, also bodyweight exercises like close grip push ups and dips.
Again thanks to the flexibility and versatility you can increase and decrease the resistance. You can also try single arm variations for boosting strength if you are at an advanced level.
From the following video, you can learn some powerful TRX triceps exercises.
What is the winner for me? Dips (without feet support)! I love the dips, they are excellent strength boosters.
Now you learned many TRX exercises for arms, let see plans.
TRX Arm Workout Examples
1. 15 Minute Routine for Women to Tone Guns
A complete plan with the most beneficial moves. It works your entire upper body and abs. Do this program 2-3 times a week, and you will see the results for sure.
2. 20 Minute Plan for Men
An arm training does not have to be long, less than 30 minutes can be enough if you pick the right moves and make it intensive. The following TRX training is a good example (also works your chest and shoulders.)
Related: Calisthenics for Arms Guide to Build Massive Guns
How I create my TRX arms workouts?
Personally, I usually do the following. I pick 2 exercises for biceps and 3 for triceps. I perform 3 sets with 10-12 reps on rounds. This routine builds both strength and lean muscle mass.
If I want to go for the size, I opt for advanced moves, single hand versions and I use weight vest for additional resistance. Apparently, I lower the repetitions to 8-10.
If I want to make my guns more deified, I increase the reps up to 15-20.
I hope this guide has helped you to learn how to use the suspension trainer for developing and shaping your guns. You can even create your personalized workout routine.
If I have missed something from this TRX arm workout guide, feel free to share your advice below.