The Reliable 30-Minute Lunch Time TRX Upper Body Workout

Chatting it up with your colleagues is fun, but at the end of the day, you’d be better served using your lunch break to be active.

If you are a busy, overwhelmed parent, you probably don’t have the time to hit the gym for an hour or two at the end of the workday, so here’s the next best thing.

This post discusses how to do an effective upper body workout using just TRX straps and your body in 30 minutes.

In This Article

TRX Upper Body Workout Overview

Before diving into any workout, you’ll want to complete a thorough warm-up to prepare your mind and body for the workout ahead.

Start here with our 3-step guide to the perfect warm-up routine.

Click Here To Access The TRX Upper Body Workout Via Google Sheets

Once both exercises in a superset are complete, take the prescribed rest period before starting the next set.

After completing all sets and reps for both exercises, you can take a final rest period before moving on to the next round of exercises.

1. TRX Pull-Up

This pull-up variation works for the same muscle groups as its traditional counterparts.

Plus, you’re challenging your core with the added instability from the suspended TRX straps.

1. Set the TRX straps to the shortest position (so they sit highest off the ground)
2. Sit down underneath the straps with your feet together, extended in front of you.
3. Grab the handles and sit up tall with your core engaged
4. In one motion, pull your chest up vertically toward the strap handles
5. Pause & hold once your chin is at the same height (or slightly higher) than the handles
6. Lower yourself in a controlled manner (for 2-3 seconds) down back into the starting position

2. TRX Tricep Extension

As stated in the title, this exercise focuses almost exclusively on your tricep muscles.

Although your core muscles do some work to stabilize your torso, you should feel most of the tension in those triceps (back of your arm muscles).

1. Set the TRX straps to a mid-length position (so they sit closer to hip height)
2. Start with feet shoulder-width apart, and grab the handles with arms fully extended at shoulder height
3. Keep your body straight, knees slightly bent, and core tight
4. Bending at the elbows only, bring your knuckles towards your forehead
5. Complete the movement by extending your arms while keeping your elbow at shoulder level

3. TRX Chest Press

The chest press is an excellent exercise for developing your chest and triceps muscles.

You can increase the difficulty of this exercise by moving your torso closer to the ground.

1. Set the TRX straps to a fully lengthened position (so they sit closest to the ground)
2. Start with feet shoulder-width apart, and grab the handles with arms fully extended at shoulder height.
3. Keep your body straight (plank position), core tight/engaged & shoulders pulled back.
4. Lower your body by bending at the elbows & stop once your hands are close to your body
5. Finish the movement by extending your arms and moving back into the starting position

4. TRX Y, T & I Fly

This is an effective exercise for developing the rear delts & rhomboid muscles in your upper back.

The key is to ensure your shoulders are adequately activated during this movement.

It’s easy to inadvertently turn the exercise into a row or use other muscles to compensate.

1. Set the TRX straps to a mid-length position (so they sit at hip height)
2. Stand facing the TRX anchor point, feet shoulder-width apart, and arms fully extended
3. Take one small step towards the anchor point, so your body is at a slight angle
4. Engage your shoulder blades by pulling your arms apart, forming a Y, T, & I above your head
5. Maintain a plank position while keeping your core tight and glutes engaged
6. Slowly lower yourself back into the starting position.

5. TRX Low Row

The low row is a modified version of the traditional row exercise with increased difficulty due to your body being positioned closer to the ground.

You may notice an increased activation of the biceps and abs to help stabilize your body during this row variation.

1. Set the TRX straps to a fully shortened position (so they sit closest to the ground)
2. Stand facing the TRX anchor point, feet shoulder-width apart, and arms fully extended.
3. Step toward the anchor point so your body is at a lower angle
4. Engage your shoulder blades rolling them back & drive your elbows backward
5. Slowly lower yourself back into the starting position.

6. TRX Torso Rotation

This torso rotation exercises the entire core, explicitly targeting the internal & external oblique muscles. 

1. Set the TRX straps to a mid-length position (so they sit closest to mid-calf)
2. Stand facing the anchor point, feet shoulder-width apart, and arms extended (elbows slightly bent)
3. If rotating left, the hand on the inside of the grip should be your right hand.
4. Ensure your foot is rooted to the ground, specifically in the direction you’re rotating towards
5. Engaging your core, rotate, bringing your shoulder forward until it’s in line with your hands.
6. Slowly lower yourself back into the starting position.

7. TRX Bicep Curl

This bicep curl variation is excellent for building stronger, more defined arms.

Focus on squeezing the biceps at the top of the movement and practicing a slower, controlled movement.

1. Set the TRX straps to a mid-length position (so they sit closest to the ground)
2. Stand facing the anchor point, feet shoulder-width apart, and arms extended with palms facing up.
3. Walk your feet forward until you feel your biceps engage to hold yourself up.
4. Maintain a plank position while keeping your core tight and glutes engaged
5. Start the bicep curl by bringing your fingers toward your forehead
6. Slowly lower yourself back into the starting position (keeping elbows at shoulder height)

8. TRX Body Saw

A body saw might sound strange, but it’s an excellent movement that targets multiple muscles.

When performing this subtle core exercise, you’ll engage your abs, shoulders, and back muscles.

1. Set the TRX straps to a mid-length position (so they sit closer to mid-calf)
2. Start with your feet directly below the anchor point in a plank position
3. Maintaining a solid plank position, slowly drive your body back toward the anchor point
4. Bring your head back towards your hands as far as possible without dropping your hips
5. Slowly return to the plank starting position

Frequently Asked Questions About TRX Upper Body Workouts

Here are a few common questions we’ve addressed regarding TRX upper body workouts and exercises.

Ready For An Effective TRX Upper Body Workout?

In this post, I’ve only included exercises that target your upper body muscles.

If your goal is to build a balanced, functionally strong body, you’ll want to incorporate various exercises, including lower body movements.

Looking to build a stronger, more defined back? Try these TRX Row Variations.

Ant Mancini Founder, BS, CPT

I'm Ant, and I've worked in the health and fitness industry since 2010. I've successfully trained & helped hundreds of people get stronger, feel & move better. I love coaching others to their strongest self, and I'm pumped you're here.

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