ArtsAutosBooksBusinessEducationEntertainmentFamilyFashionFoodGamesGenderHealthHolidaysHomeHubPagesPersonal FinancePetsPoliticsReligionSportsTechnologyTravel

Muscle Building with Suspension Trainers-Back and Biceps

Updated on April 13, 2015

A strong back and biceps are important for pulling power in sports and everyday life. Well developed back muscles help correct bad posture and counter the rounding of the back and neck that occurs from long hours of sitting.

Strong biceps are essential for any lifting involving bending at the elbow, and they also stabilize the rotator cuff muscles and thus, the shoulder.

With a suspension trainer, you can build up those back and bicep muscles using only a few simple exercises.

Start the following exercises after an easy warm-up.

Try to do the back exercises as a circuit, resting 30-60 seconds between. As a general rule, 2 circuits (of three exercises) for beginner, 3 for intermediate, and 4 and up for advanced.

Can’t do a pullup? Try these tips .

-Take the legs out of it. Pull from a seated position with your legs extended in front of you.

-Support yourself. If the straps are up high, use a ladder or chair to reduce your body weight. Make sure you can pull all the way to the finishing position without ’jumping.’

-Don’t do ‘jumping’ pull-ups. This exercise primarily works the eccentric (negative) portion of the pull. Instead, hang from the straps and do partial pulls as high as you can. Working the initial movement involved with the pull will get you into full reps faster.

-Strengthen the hang. Even if partial and full reps are out of reach, practice hanging with the shoulder engaged. This means to retract the scapula to the starting position instead of hanging in a relaxed position. Do multiple sets for 10-20 (30?) seconds right after your body rows.

Suspended body row.
Suspended body row.
Going horizontal on the body row.
Going horizontal on the body row. | Source
Great example of assisted pullup.
Great example of assisted pullup. | Source
Two handed biceps curls
Two handed biceps curls

Back and Biceps Workout

Body Rows: This is a versatile suspension training exercise which primarily targets the lats, but also affects the rear deltoids, teres major, trapezius, rhomboids and biceps.

To make it less difficult, stand up straighter; more difficult, lean farther back, all the way down to horizontal.

While you can increase the angle by putting your feet up higher than the head, the lat muscles work less with every degree highe that you go. Try putting your feet on a bench so the body is completely parallel (as opposed to feet on floor,) or do:

Pullups: A lot of people wonder if you can do pull-ups on a suspension trainer, especially the TRX because of the ‘V’ formation of the straps. The answer is a resounding yes.

Either shorten the straps and tuck your legs under you, or do them in an L-sit position. With a high enough anchor point, it will be just like using gymnastics rings or the Jungle Gym XT.

Do both of these exercises, starting with pull-ups and finishing with body rows. Do 2-4 sets of 8-12, or if body rows are too easy, time the set for maximum reps in 30-60 seconds.

The ‘Y:’ Start with the handles of your suspension straps in front of you, and your body at about 45 degrees to the ground.

The body should be as rigid as a beam, no sagging. Pull the arms back and up, making a ‘Y' at the top of the position. Lower to the starting point and repeat.

An excellent exercise for upper back and rear deltoids, and a great way to finish your back muscle workout.

For more resistance, move the angle of your body lower to the ground.


Curls: Biceps curls on the TRX or Jungle Gym are a feel-good exercise.

The angle can be adjusted in a heartbeat to increase or decrease resistance, giving you a great pump. Always engage the core to keep the body rigid, and lean back to start the curl.

You will be curling towards the face, no matter what angle the body is at.

2-Hand Curls: 2-3 sets x 8-12 reps (or decrease resistance and keep going.)

1-Hand Curls: Instead of pulling towards the face, turn to the side and pull towards the ear. Do 2-3 sets of 8-12, or make it easier and keep going to burnout.

Keep up this routine for a few weeks, and not only will you build a wider, stronger back, but your biceps will start to bulge and your posture will improve dramatically. Have fun!


This website uses cookies

As a user in the EEA, your approval is needed on a few things. To provide a better website experience, uses cookies (and other similar technologies) and may collect, process, and share personal data. Please choose which areas of our service you consent to our doing so.

For more information on managing or withdrawing consents and how we handle data, visit our Privacy Policy at:

Show Details
HubPages Device IDThis is used to identify particular browsers or devices when the access the service, and is used for security reasons.
LoginThis is necessary to sign in to the HubPages Service.
Google RecaptchaThis is used to prevent bots and spam. (Privacy Policy)
AkismetThis is used to detect comment spam. (Privacy Policy)
HubPages Google AnalyticsThis is used to provide data on traffic to our website, all personally identifyable data is anonymized. (Privacy Policy)
HubPages Traffic PixelThis is used to collect data on traffic to articles and other pages on our site. Unless you are signed in to a HubPages account, all personally identifiable information is anonymized.
Amazon Web ServicesThis is a cloud services platform that we used to host our service. (Privacy Policy)
CloudflareThis is a cloud CDN service that we use to efficiently deliver files required for our service to operate such as javascript, cascading style sheets, images, and videos. (Privacy Policy)
Google Hosted LibrariesJavascript software libraries such as jQuery are loaded at endpoints on the or domains, for performance and efficiency reasons. (Privacy Policy)
Google Custom SearchThis is feature allows you to search the site. (Privacy Policy)
Google MapsSome articles have Google Maps embedded in them. (Privacy Policy)
Google ChartsThis is used to display charts and graphs on articles and the author center. (Privacy Policy)
Google AdSense Host APIThis service allows you to sign up for or associate a Google AdSense account with HubPages, so that you can earn money from ads on your articles. No data is shared unless you engage with this feature. (Privacy Policy)
Google YouTubeSome articles have YouTube videos embedded in them. (Privacy Policy)
VimeoSome articles have Vimeo videos embedded in them. (Privacy Policy)
PaypalThis is used for a registered author who enrolls in the HubPages Earnings program and requests to be paid via PayPal. No data is shared with Paypal unless you engage with this feature. (Privacy Policy)
Facebook LoginYou can use this to streamline signing up for, or signing in to your Hubpages account. No data is shared with Facebook unless you engage with this feature. (Privacy Policy)
MavenThis supports the Maven widget and search functionality. (Privacy Policy)
Google AdSenseThis is an ad network. (Privacy Policy)
Google DoubleClickGoogle provides ad serving technology and runs an ad network. (Privacy Policy)
Index ExchangeThis is an ad network. (Privacy Policy)
SovrnThis is an ad network. (Privacy Policy)
Facebook AdsThis is an ad network. (Privacy Policy)
Amazon Unified Ad MarketplaceThis is an ad network. (Privacy Policy)
AppNexusThis is an ad network. (Privacy Policy)
OpenxThis is an ad network. (Privacy Policy)
Rubicon ProjectThis is an ad network. (Privacy Policy)
TripleLiftThis is an ad network. (Privacy Policy)
Say MediaWe partner with Say Media to deliver ad campaigns on our sites. (Privacy Policy)
Remarketing PixelsWe may use remarketing pixels from advertising networks such as Google AdWords, Bing Ads, and Facebook in order to advertise the HubPages Service to people that have visited our sites.
Conversion Tracking PixelsWe may use conversion tracking pixels from advertising networks such as Google AdWords, Bing Ads, and Facebook in order to identify when an advertisement has successfully resulted in the desired action, such as signing up for the HubPages Service or publishing an article on the HubPages Service.
Author Google AnalyticsThis is used to provide traffic data and reports to the authors of articles on the HubPages Service. (Privacy Policy)
ComscoreComScore is a media measurement and analytics company providing marketing data and analytics to enterprises, media and advertising agencies, and publishers. Non-consent will result in ComScore only processing obfuscated personal data. (Privacy Policy)
Amazon Tracking PixelSome articles display amazon products as part of the Amazon Affiliate program, this pixel provides traffic statistics for those products (Privacy Policy)
ClickscoThis is a data management platform studying reader behavior (Privacy Policy)