Author: Ihor Shymechko (26 years of Oly Lifting & Training experience)
TRX Training improves strength, power, balance, and coordination. Today, I want to discuss TRX shoulder exercises and ways to program them correctly into a TRX shoulder workout.
Adding TRX suspension training to your workout routine provides an excellent way to build muscle and improve your balance and coordination using your body weight. It also has positive applications to older populations. Choosing the best TRX exercises is important, with many beginner and advanced movements for each muscle group.
I’ve broken down the best TRX shoulder exercises below and categorized them accordingly. I’ll also give you a great TRX shoulder workout to help get you started!
TRX straps are a versatile piece of gym equipment that can be used for a whole-body workout. Some of the best TRX shoulder exercises include TRX delt flys, atomic push-ups, TRX Swimmers, and TRX alligators. Whilst creating a great TRX band shoulder workout, these movements are also a great way to work your core.

Overview of TRX Shoulder Training
TRX exercises can be great for shoulder training in many ways, for example, shoulder stability, scapula control, range of motion, and strength. TRX band shoulder exercises require stability through the shoulders and scapula to maintain correct form and avoid injury

photo by @trxturkiye
Basic TRX Shoulder Exercises
TRX T Delt Fly
- Muscles Worked: Deltoids, Lats, Rhomboids, Traps
TRX-Assisted Chin-Ups
- Muscles Worked: Front Delts, Abdominals, Chest
TRX Swimmers
- Muscles Worked: Front Delts, Abdominals, Triceps
Advanced TRX Shoulder Exercises
TRX Alligators
- Muscles Worked: Deltoids, Lattisumus Doris, Rotator Cuffs
TRX Clock Press
- Muscles Worked: Front Deltoids, Pecs, Biceps, Rhomboids
Atomic Push-ups
- Muscles Worked: Front Deltoids, Pecs, Biceps, Rhomboids
TRX Workout Program for Shoulders
In this program, the aim is to complete everything until failure for 3 rounds; implement this into your weekly routine consistently for a fun and engaging shoulder-dominant workout. Perform three rounds until failure, resting 90 seconds in between.
TRX System We Recommend - TRX Sweat System

Included in the package is a door anchor, suspension anchor, mesh carry bag, and six sample workout downloads to get you started.
Tips From the Champ

Olympic Weightlifting Champion
FAQ
What Are Trx Exercises Good For?
Is it okay to do TRX training every day?
Using the TRX trainer for 10-20 minutes daily provides a great workout stimulus without being overly taxing on the body. However, 2-3 sessions per week is enough for most beginners and intermediate athletes.
Conclusion
The exercises I've described above are suitable for a range of ability levels and workout goals, with the workout program providing an additional challenge.
Have you used the TRX system before? What are your favorite exercises? Let me know in the comments below.
Also read:
References:
- How TRX Training Improves Strength, Balance, and Flexibility // Verywellfit: https://www.verywellfit.com/trx-suspension-training-4580454
- 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/PMC3325639/
- Anatomy, Shoulder and Upper Limb, Shoulder // Ncbi: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4833470/
- Shoulder muscle activation during stable and suspended push-ups at different heights in healthy subjects// Sciencedirect: https://www.sciencedirect.com/science/article/abs/pii/S1466853X14001096
- The effect of eight-week TRX exercises on mild and moder- ate posture disorders // Researchgate: https://www.researchgate.net/publication/342233962_The_effect_of_eight-week_TRX_exercises_on_mild_and_moder-_ate_posture_disorders
- Anatomy of the Shoulder Muscles Explained // Healthline: https://www.healthline.com/health/shoulder-muscles
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Experience: 26 years
Best Results: Snatch - 208 kg,
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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.
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