Author: Ihor Shymechko (26 years of Oly Lifting & Training experience)
Reviewed by: Oleksiy Torokhtiy (Olympian with 21 years of Oly Lifting experience)
What is a TRX back exercise? TRX (total body resistance exercise) back exercise uses a TRX suspension trainer to target and strengthen your back muscles. This type of exercise leverages the weight of your own body along with gravity. This way you can control the intensity yourself by adjusting your body’s position.

Overview of Trx as an Effective Tool for Back Exercises
TRX System We Recommend - Rogue Fitness The TRX Sweat System
Rogue’s TRX system deserves to be mentioned before we go into more details on TRX pull exercises. If you’re in the market for a new addition to your home gym, I don’t think you can go wrong with this one.
It’s made of nylon straps that are sturdy enough to never have to worry about stability during your workouts. Also, foam handles are comfortable and do not dig into your skin (which is a big thing, trust me).

photo by @sonnywilsonhalifax
The weight capacity it has is 700 lbs., which means it will fit just about any shape or size you are. I can see the price bothering some people, though. There are cheaper TRX systems on the market that you can go for. But if you decide to invest in this one, I don’t see you regretting it because the quality really is outstanding.
Positives:
Easy to adjust it
Comfortable
High weight capacity
Could be better:
Pricey compared to other TRX systems on the market
3 Basic Trx Back Exercises
Tips From the Champ

Olympic Weightlifting Champion
1. TRX Row Variations
2. TRX Pull-Up Variations
3. TRX Lat Pulldown
The icing on the cake! These target the biggest muscle in your back. You could do single-arm pulldowns, where you hold one handle and pull it to the side of your body. You could also do double-arm pulldowns (pretty self-explanatory) and eccentric lat pulldowns. With the eccentrics, it’s all about muscle control so focus on the lowering part of your workout.
3 More Dynamic Trx Back Exercises
Like I said, the TRX is super beginner friendly. If you’re just starting out, you can do any of the variations I mentioned; just keep in mind that you’ll most likely need to adjust them a bit to match your level of expertise.
Now, if you’re not that into the basics or their variations, I have prepared some other workouts you can try.

1. TRX Superman
The first one has the best name ever – the TRX Superman. The Superman works your entire back and is fairly easy to do. Extend your arms over your head and lie down facing the ground. Put your hands in the handles and lift your chest, arms, and legs off the ground at the same time.
2. Y Fly
The Y Fly is another thing you can try and trust me, you’ll feel this one in your upper back. Stand facing away from the anchor point, grab the handles and extend your arms in a Y shape. Lean back, and then pull your arms back and down while also squeezing your shoulder blades.
3. T Raise
2 of the Best Trx Back Exercises
1. Renegade Row

2. Inverted Row
Best Trx Back Workout
TRX Workout Program

FAQ
Is Trx a Good Back Workout?
Is Trx Really Effective?
Conclusion
We’ve reached the end of today’s topic so if you’re still with me, you’re up to date on everything TRX related. We’ve discussed different TRX exercises for back you can do and gone over what muscles are working the hardest during those workouts. But the most important thing that you should take with you from today’s article is that you should never judge something based on its appearance. A TRX looks so simple but can do so much for you; even increase the effectiveness of other workouts.
So what about you? Do you do TRX? If yes - is it at the gym or at home? What type of setup/machine are you using? Which TRX band back workout is your favorite? And what I want to know the most - do you have any exercises, tips or suggestions that you’d like to add? I want to make the best guide possible, and the only way to do that is to incorporate the input of other experienced people!
Don’t be shy, I’d love to hear any thoughts you have on this article. Leave them in the comments below and I’ll make sure to read all of them. TRXing out!
Also read:
References:
- Short-Term Effects of Suspension Training on Strength and Power Performances // Ncbi: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7739337/
- The Effect of Using a Suspension Training System on Muscle Activation During the Performance of a Front Plank Exercise // Researchgate: http://surl.li/jhukd
- TRX Suspension Training: A New Functional Training Approach for Older Adults – Development, Training Control and Feasibility // Ncbi: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4833470/
- The Effects of TRX Suspension Training Combined with Taurine Supplementation on Body Composition, Glycemic and Lipid Markers in Women with Type 2 Diabetes // Mdpi: https://www.mdpi.com/2072-6643/13/11/3958
- The Acute and Chronic Health Benefits of TRX Suspension Training® in Healthy Adults // Researchgate: http://surl.li/jhult
Why Trust Us?
Experience: 26 years
Best Results: Snatch - 208 kg,
C&J - 240 kg
My name is Ihor and I have been a professional weightlifter since 1996. With over 20 years of competition experience, my resume includes European Champion in 2009 and the silver medalist at 2011's Senior World Championships – 105kg division.
I competed at the 2008, 2012 and 2016 Summer Olympics.
After hanging up my own competitive lifting shoes, I decided to share my huge background as a coach. I am currently coaching multiple athletes who are competing at national and international competitions.
Experience: 21 years
Best Results: Snatch – 200 kg,
C&J - 240 kg
My name is Oleksiy Torokhtiy. I am a professional athlete with 20 years of experience in Olympic weightlifting. I have won multiple European, and World titles and have taken part in two Olympic Games (Beijing 2008, London 2012).
After finishing my career, I have committed myself to coach, and as of 2022, I’ve hosted 200+ weightlifting seminars all over the globe. I’m the founder of an international sportswear and accessories brand, Warm Body Cold Mind (my motto), author, and creator of a series of training programs and eBooks.
If you have any questions/suggestions/any other inquiry, you can reach out to us via email - reviews@torokhtiy.com
This article was written by our qualified author and proofread by expert with proven experience. When writing the article we use our expertise and data from open sources with strong reputation, scientific or medical based. The list of references is provided at the end of the article.
Our team of authors and experts includes professional athletes (Olympians, winners of European and World titles) PhD in Sport Science, certified coaches, sports nutritionists, CSCP, physiotherapists and other. Read more about the team here, and more about how we test here.