TRX extension elbow

TRX extension elbow (TRX triceps extension) is a suspension training exercise where you lean back into the TRX bands with your arms extended above your head and then bend and extend your elbows to move your body. You use your own body weight as resistance while your triceps do the work. The instability of the suspension trainer makes the exercise more challenging than traditional triceps exercises because you have to stabilise constantly.

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TRX Extension Elbow

Purpose of the exercise

Strength exercise for the triceps (three-headed arm muscle), shoulders and core stabilisers. Improves triceps strength, elbow extension strength and core stability under unstable conditions. Also effective for developing functional compressive strength and improving body control during suspension training.

Supplies

TRX Suspension Trainer or similar system
Solid attachment point (door, ceiling, frame)
Plenty of room to sit back
Flat, stable surface

Starting position

Fix the TRX at medium to high altitude
Grasp both handles
Walk under anchor point facing away from anchor point
Stretch your arms above/before your head
Lean back in straps (feet in front of anchor point)
Keep your body in a straight line (plank position)
Feet at hip width for stability
Palms facing each other
Tighten your core to the max

Implementation

Slowly bend your elbows
Lower your body forward
Keep your elbows up/forward (do not sink)
Bend until your forearms are approximately vertical
Keep your body in a straight line (core tense)
Push back explosively by stretching your elbows
Return to starting position with arms extended
Keep your body stable throughout movement

Points of interest

✓ Keep your elbows up and facing forward
✓ Keep your body in a perfectly straight line
✓ Constantly tighten your core
✓ Move controlled in both directions
✓ Keep your shoulders stable (don't roll forward)
✓ Breathe in when bending, out when stretching
✗ Avoid lowering your elbows down
✗ Don't let your hips sag or stick up
✗ Don't use momentum or swing
✗ Don't let your shoulders roll forward
✗ Don't bend halfway - make full range of motion
✗ Don't lose your balance (stay steady)

When this exercise?

This exercise is suitable for athletes who want to develop triceps strength and core stability with suspension training. Ideal as an accessory exercise after head pressing work or as a home training alternative. Very effective for functional training and for developing stability under instability. Perfect for athletes using TRX training. Also valuable as a variation on traditional triceps exercises. Suitable as part of bodyweight training programmes. For elbow problems, shoulder problems or wrist problems, have it assessed by a physiotherapist first. Start at a less steep angle (less challenging) and work towards steeper angles for progression.

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Ruben Luijkx

Ruben Luijkx, Master of Science and co-owner of Fysio Fitaal, specialises in sports-related complaints, ultrasound diagnostics and manual therapy. Writing on physiofitaal.nl, he introduces you to the expertise and professionalism of Fysio Fitaal in Tilburg.