How To Do Trx Shoulder Exercises Properly

If you’re looking for the best trx shoulder exercises that you can do to work your deltoid and the muscles surrounding it, then you’re in luck!

In this article, we discuss some of the most effective trx shoulder exercises that you could use to train different functions of these muscles.

Every shoulder exercise that uses trx training has its own set of unique instructions depending on what specific muscle it works.


But there are some general steps and form tips that they share, and that is what we discuss in this section.

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  • The very first thing you need to do if you want to try trx shoulder exercises is to get proper functioning trx suspension trainers. The trainers provide resistance with which you use to train your target muscles.
  • Once you have your trainers, get a sturdy anchor point, preferably above your head.
  • Fasten the trainers securely to that point and adjust them to hang down to whichever height the exercise requires.
  • Next, you figure out where you need to position your body; whether behind or in front of the anchor point. In both cases, you’ll need to tilt your body to a certain angle to achieve a suspended position.
  • Make sure the trainers are very taut so that you’re able to get as much resistance out of them as possible.
  • To make the trainers tauter, you can step either further in front or behind the anchor point to increase the distance between your body and the point, hence increasing the tension.
  • Also, keep your core tight throughout your reps to prevent your hips from sagging and to keep your body stable while you’re suspended in the air.
  • Pay attention to your foot positioning. For instance, some exercise may require that your feet be hip-width apart while in some you may need to keep them shoulder-width apart.
  • Your grip type is also very important. Use the grip type the exercise requires you to use; whether an overhand grip, neutral grip or underhand grip.
  • Note that most of these exercise will require that you shift your bodyweight to your heels when you tilt your body to an angle, unless you’re doing them from an inverted position.

These are just the basic steps that are common to all trx shoulder exercises.

The specific instructions of their execution are unique to each of them, and are determined by the exact shoulder muscle(s) to be worked by the movement.



The deltoid is the large muscle that forms the rounded contour of your shoulder.

It has three heads; the anterior deltoid, lateral deltoid and posterior deltoid. These heads are made of elastic muscle fibres that make them flexible enough to allow movement.

The anterior deltoid, also known as the front delt, rotates your shoulder joint by drawing your arm inward.

Through inward rotation and flexion, it allows your arms to be raised to the front of your body.

The lateral or side delt helps move your arm up and down, and to the side. It connects to the acromion on your shoulder blade.

The posterior (rear) delt rotates your joint laterally to help move your arm outward and backward.

There are many trx exercises that train different functions of your deltoids, such as the trx supine Y deltoid fly, trx kneeling Y deltoid fly and the T deltoid raise.


The rotator cuff is formed by the subscapularis, teres minor, supraspinatus and infraspinatus muscles.

Its function is to stabilize the ball portion of the glenohumeral (shoulder) joint.

If you are looking to strengthen or rehabilitate the rotator cuff, try the trx swimmer pull, trx biceps curl, trx high row and the trx external rotation.



If you constantly find yourself slouching or hunching your back while at work, chances are your posture is poor.

These exercises help you develop better posture by enhancing the weight-bearing ability of your shoulders and upper back muscles.


Rounded shoulders look impressive on a person, and the easiest way to achieve them is by doing trx shoulder exercises regularly.

Exercises that involve overhead arm movement are especially good for this; they put direct pressure on your deltoid, resulting in fuller and rounder shoulders.


Your shoulder joint needs regular motion to stay healthy.

When you use your joint during these exercises, the synovial fluid stored in the joint cartilage is released to deliver lubrication and nutrients to the joint.



This exercise works all three heads of your deltoid through a full range of motion using a resistance band.


  • Stand straight with your feet shoulder-width apart.
  • Hold a band in your hands at arm’s length with your hands just a bit wider than shoulder-width.
  • Start pulling the band apart while bringing it down to your chest at the same time.
  • Reverse these steps to return to the starting position.
  • Repeat for your desired number of reps.


The dumbbell rear delt fly involves raising dumbbells to your sides to work the hard-to-reach posterior deltoids.


  • Hold a dumbbell in each hand and stand upright with your feet hip-width apart.
  • Hinge your hips and bend your knees.
  • Lean your upper body forward and flatten your back.
  • Let the dumbbells hang toward the ground with your palms facing each other and elbows slightly bent.
  • Lift the dumbbells out and to your sides until they are at the same level as your shoulders.
  • Lower the weights with control.



Since all trx shoulder exercises require an angle of suspension, your core muscles must always be engaged to help keep you stable.

With your core lies the key to having your body perfectly aligned as you workout.

Also, bracing your core muscles during your reps tones your core too and could help you build a gorgeous set of abs.

Pretty cool, isn’t it?

But to be clear, please note that engaging your core is in no way to mean sucking your tummy in as you hold your breath as hard as you can.

While you should keep your core drawn towards your spine, you have to keep breathing otherwise your muscles will not be fully activated.


Another basic rule is that you should never let the trx straps rest on your arms.

If they are grazing your skin, move the handles upwards slightly until you are able to continue with exercise without feeling the straps on your bare arms.

Keeping the straps from your skin helps prevent injuries you could sustain as a result of friction.


If there’s only one thing you’re going to implement from this article, let it be this; never allow for any slack in the straps!

You’re better off staying home to eat popcorn and watch TV than using loose straps to work your shoulders.

The moment your straps lose tension, your muscles get disengaged and the intensity of the exercises is greatly reduced.

And in trx training, low intensity equals a poor quality workout.

Keep your straps taut at all times and should you notice any looseness, stop your rep and adjust them accordingly before you proceed.


When it comes to trx exercises that work the shoulders, you can’t say you’re not spoilt for choice.

However, none of them will bear any significant results if you fail to follow the basic form tips and pay attention to the mistakes you should avoid.

Lucky for you, this article explains all that and a lot more that you need to know about trx shoulder exercises.

You just have to pick which one of them best suits your fitness goals and you’ll be good to go!