TRX Duo Trainer- The Perfect Addition to your Circuit Workout

Clients come to Coaches for results! They want to lose weight, get stronger, have a great sweat, and let’s be honest, figure out how to use all the cool equipment. The TRX Suspension Trainer has brought people to the TRX Training Center from all over the world, they want a kick ass workout, with some really cool tools, from some kick ass coaches.

Our newest tool in the box is the TRX Duo Trainer. The two strap, single anchor point design similar to gymnastic rings meets the functionality of TRX Suspension Training, while expanding the exercise library. I am loving the versatility of the Duo Trainer because I can go from pullups, to dips, to atomic pushups, and finish off with some muscle ups in just a few seconds due to the ease of adjustability with the Mobile Grips and Infinity Loops. If I need to make some micro adjustments I’ve got the versatility of adjustment tabs as well!

I get a variety of responses, from excitement to pure fear, when I tell them we are using the TRX Duo Trainer. The best part is at the end of class when the responses change to accomplishment and excitement for the next training.  I’ve slowly introduced the TRX Duo Trainer into some TRX Bootcamp classes (A multi station, multi-modality workout) because I can program some simple exercises and free up some room for moves that require a bigger footprint.

Here are some of my favorite exercises that you’ll see in my classes at the TRX Training Center, try them on their own, or mix it into your stations based circuits.

TRX Duo Trainer Exercises:

●TRX Duo Chest Press

●TRX Duo Rock bottom Push-up

●TRX Duo Dip

●TRX Duo Inverted Row

●TRX Duo Pull-up

●TRX Seated Hang with Leg Raise

Want to pair these up in your next TRX Circuit class? Give these combos a try!

● Every Minute On The Minute: (EMOM) – Choose one or cycle between each for 10 minutes:

○5 KB Swings and 10 TRX Duo Chest Press

○5 KB Swings and 5 TRX Duo Rock Bottom Push-ups

○10 KB Swings and 3 TRX Duo Dips

*Be sure to choose an appropriate weight for the KB and adjust reps to your fitness level.

Every Minute On The Minute: (EMOM) – Choose one or cycle between each for 10 minutes:

○10 Squat Jumps and 5 TRX Duo Inverted Rows

○10 KB Goblet Squats and 5 TRX Duo Pull-ups

○10 TRX Seated Hang with Leg Raise and 10 cycle jumps

*Be sure to choose an appropriate weight for the KB and adjust reps to your fitness level.


Miguel Vargas eats, sleeps, and breathes all things TRX. “Straps & Sticks” has become his passion over the past 6 years and has helped him excel in swimming, cycling, and natural bodybuilding. As a TRX Coach, his goal is to deliver exciting, challenging, and safe classes for athletes of all levels. Miguel is also a Senior Course Instructor responsible for delivering the TRX Education Journey to the latest and greatest TRX course attendees.  His passion for coaching comes from his experience of being surrounded by great coaches. Along with coaching, Miguel is the Training and Development Manager at TRX’s headquarter office in San Francisco, California.  


Tennis players must constantly change the speed, direction, and height of their bodies—sometimes with every shot. If you want the power of Rafael Nadal or the athletic conditioning of Serena Williams, grab your TRX Suspension Trainer and start with these 5 TRX Training tennis tips from TRX Training Senior Master Trainer Matt Gleed. Gleed has even included common faults and fixes for each move.

TRX Front Squat
3 sets: 15 reps

Strap adjustment: Long

  • Stand facing away from the anchor, place straps under arms, bring handles to both sides of chest, and place bodyweight on the handles.
  • Walk back to 45-degree angle, open feet slightly wider than hips, and start on the balls of feet.
  • Drop into a squat and drive through the balls of feet back up to standing position.

Common fault: Supporting bodyweight with arms.
Fix: Keep core engaged and bodyweight on handles.
Common fault: Falling back on heels.
Fix: Stay on balls of feet; take a steeper angle.
TRX Power Pull
2 sets: 15 reps each side


Strap adjustment: Medium

  • Stand facing anchor, TRX in single hand mode. Hold onto handle and reach toward anchor with free hand, following main strap. Pull anchored arm back into high row, keeping weight in heels.
  • Drop free hand down and back. Eyes follow hand, rotating through core and maintaining body alignment.
  • Return to start position, focusing on rotational movement.

Common fault: Breaking at hips.
Fix: Keep body straight and chest lifted.
Common fault: Using rotational momentum to pull body up.
Fix: Pull shoulder down and back before bringing body up.
Common fault: Slack in TRX straps.
Fix: Maintain tension throughout movement.
TRX Crossing Balance Lunge
2 sets: 15 reps each side


Strap adjustment: Medium

  • Stand facing anchor, keep elbows under shoulders and palms facing each other.
  • Centre working leg to anchor point and move other leg back into lunge, dropping back knee straight down without touching foot to ground.
  • Drive up through front heel, returning back leg to starting position.

Common fault: Body falls forward.
Fix: Keep chest lifted and eyes to anchor.
Common fault: Reaching leg at a diagonal.
Fix: Drive leg toward opposite wall.
TRX Split Fly
2 sets: 15 reps each side

Strap adjustment: Medium

  • Stand facing anchor, holding handles with palms inwards at diagonal split angle: One high, one low.
  • Lean back slowly so that arms are extended with palms facing together, and there’s tension on straps.
  • Using arms, pull body back upright, with arms extended in split diagonal start position.

Common fault: Back bend.
Fix: Maintain body alignment with activated core.
TRX Hip Press
3 sets: 15 reps


Strap adjustment: Mid-calf

  • Sit facing anchor, place heels in foot cradles, and lie down with legs extended and feet directly below anchor point.
  • Drive heels into foot cradles, bring knees over hips to form 90-degree angle.
  • Press hips up toward ceiling and repeat.

Common fault: Knee comes out of alignment.
Fix: Keep knees stacked over hips in 90-degree angle.
Common fault: Hips drop at top of movement.
Fix: Drive heels down and life glutes to ceiling.
Want more workouts that aim to improve rotational power, core strength, and overall mobility? Check out the TRX for Tennis collection of On Demand workouts on TRX Training Club for everything you’ll need to build strength and level up your game. 

Body Transformation Plan – Male Edition

Ok guys, as promised, it’s your turn to benefit from the expertise of Alwyn and Rachel Cosgrove, sought-after experts in the field of health and wellness. They have created exclusively for the TRX Community a fitness program guaranteed to help you lose body fat and/or tone up in just three weeks. (Click here to view the women’s program.)

This plan is designed to be performed two to three days a week and continue to build in volume. All of the exercises should be performed at a moderate tempo. The exercises with the same number should be performed as a circuit (performing 1A, then 1B, etc.) until you finish all of the exercises with a 1, then repeat that circuit again before moving onto the next circuit.

In addition to the workout, all participants should clean up their diet for the next three weeks, eating lean protein and veggies every three to four hours and drinking half your bodyweight in ounces of water. Make a commitment not to splurge for the three week period. For more on healthy eating, check out these blog posts from nutrition guru John Berardi.

To start, take three “before” pictures (front, back and side) of yourself or the clients who’ll be participating. Men should wear shorts without a shirt. Also, take a baseline body fat measurement for all participants, and ask them each to find a pair of pants they can almost button. These measurements should be used as indicators of progress INSTEAD of a scale.

The focus of this plan is high reps for more metabolic work, because most men never go above eight to 10 reps when it comes to their usual workouts. Performing 16 reps will be very challenging for most of your male clients. This plan finishes with an upper body circuit performed for eight reps to provide some extra hypertrophy for the arms and core.

# Exercise Reps Rest Sets
1A TRX Lunge (w/ Touch and Hop) 16 30 secs 3
1B TRX Inverted Row 16 30 secs 3
2A TRX Balance Lunge to TRX Single Leg Squat 16 30 secs 3
2B TRX Atomic Push-up 16 30 secs 3
3A TRX Y Deltoid Fly 8 30 secs 2
3B TRX Biceps Curl 8 30 secs 2
3C TRX Triceps Extension 8 30 secs 2
3D TRX Body Saw 8 30 secs 2

At the end of the three weeks, take “after” photos from the same angles as before. Also, grab those too-tight pants and try them on. Chances are, they’ll now fit. Good luck to everyone who participates in this Body Transformation Plan, and be sure to encourage your clients to share their results below!

Thanks to TRX Master Trainer Rick Sewchuk for helping us out with the video!

A sought after expert for several of the country’s leading publications including a regular contributor to Men’s Health magazine, Alwyn Cosgrove has co-authored three books and currently spends his time consulting on fitness training, training clients, speaking on the fitness lecture circuit and coaching fitness trainers worldwide. Rachel Cosgrove is an author and a fitness professional who specializes in getting women of all ages into the best shape of their lives. She has her own column in Women’s Health Magazine and has also been featured in numerous health and fitness publications and also had TV appearances on Fox, ABC and WGN. For the past decade, Alwyn and Rachel have run Results Fitness in Santa Clarita, California, ranked one of the top 10 best gyms in America by Men’s Health.

The 10 Best Dumbbell Lat Exercises to Build Your Back

Geoff Sullivan

When you think of lat exercises, you probably think about deadlifts, pushdowns, or lat pull-downs. But, did you know you can use dumbbells to effectively train this muscle area? Rows are a popular example, but there are plenty of dumbbell pull exercises you can try today.

In this article, we’ll take a look at why you should use dumbbells to exercise the lats, the movements themselves, and a sample workout you can practice next time you go to the gym. Let’s get started! 

Benefits of Using Dumbbells to Train Lats

There are plenty of benefits that come with using dumbbells to train your lats. The main benefit is that it allows each arm and hand to function independently from each other through the entire range of motion. 

This may also allow a greater level of muscle activation and contraction at the end of your range of motion. Each athlete has the ability to explore a “path” that allows full freedom in their muscles to adjust for orthopedic differences in structural makeup. 

The Best Lat Dumbbell Exercises 

Now that we’ve looked at why you should use dumbbells to train your lats, let’s get into the best lat dumbbell exercises to add to your workout regimen. Grab a pair of hex dumbbells and try some movements today!

10. Bent-Over Dumbbell Row

The Dumbbell Bent-Over Row is a phenomenal exercise for the entire posterior chain (back side of the body). The standing position requires isometric contraction throughout the entire torso to maintain a neutral spine. It also requires control in the legs, more specifically the hamstrings and erector spinae (low back muscles). 

How to Do a Bent-Over Dumbbell Row

  • Hold an equal-weight dumbbell in each hand and come to a complete standing position 
  • With a slightly bent knee; hinge at the hips ensuring that your weight is balanced over your center of base. Weights hanging direction under your shoulders 
  • Initiate the movement by drawing your shoulder blades together pulling the weight towards your chest. 
  • Pause when you can not pull the weight any closer to your torso 
  • Slowly return the dumbbells to the starting position ensuring no shift in your body in space to avoid the use of momentum 

Benefits of the Bent-over Dumbbell Row

  • Great carryover to re-enforce a strong posture 
  • Can be done with minimum equipment and space 
  • Phenomenal core training 

9. Single-Arm Dumbbell Row

The single-arm dumbbell row is similar to a dumbbell bent-over row, but this exercise demands far less on the body from a postural standpoint. The offset stance also creates a much greater surface of the base to allow an athlete to remain stable throughout. 

How to Do a Single-Arm Dumbbell Row

  • Select one dumbbell and stand completely upright 
  • Step forward into a split stance position with the leg opposite the dumbbell 
  • Place the non-working arm on the thigh for support and to aid in core contraction 
  • Allow your split stance to be wide enough that your trail leg and torso create a long straight line  
  • Initiate the movement by drawing your shoulder blade together pulling the weight towards your chest. 
  • Pause when you can not pull the weight any closer to your torso 
  • Slowly return the dumbbell to the starting position ensuring no shift in your body in space to avoid the use of momentum 

Benefits of the Single-Arm Dumbbell Row

  • Great exercise selection when only one dumbbell is available 
  • Allows for full-body training in space 
  • Stable position for standing back exercises 

8. Dumbbell Seal Row

The dumbbell seal row is a very isolated and targeted exercise for the upper back. The muscles target the rhomboids, trapezius, lats, teres major, and parts of your rotator cuff. Laying flat on your chest gives these muscles an extra challenge because gravity adds extra resistance. Therefore, the isolation of these muscles is increased substantially. 

How to Do a Dumbbell Seal Row

  • Place a bench across a secure surface high enough that when you allow your arms to hang freely, the dumbbells are off the ground. 
  • Lay on the bench (preferably with your chin, chest, hips, and thighs remaining in contact with the bench) with one dumbbell in each hand. 
  • Initiate the movement by drawing your shoulder blade together pulling the weight towards your chest. 
  • Pause when you can not pull the weight any closer to your torso 
  • Slowly return the dumbbell to the starting position 

Benefits of the Dumbbell Seal Row

  • Considerable increase in intensity to the upper mid back and shoulders 
  • Added carryover to increase strength because of the absence of any and all momentum 

7. Incline Dumbbell Row

The incline dumbbell row, or chest-supported row, is a great alternative to the seal row. This dumbbell pull exercise ensures that you are not utilizing momentum to initiate the contraction since your feet will be in contact with the ground. The contraction provides enough reactive force to help keep the core muscle of the torso engaged throughout.   

How to Do Incline Dumbbell Row

  • Set the incline bench to an angle roughly between 30-40 degrees 
  • While holding onto the dumbbell place your torso (chin, breast bone, and belly button) firmly against the padding 
  • Allow the dumbbells to hang straight down toward the ground by gravity 
  • Initiate the movement by drawing your shoulder blade together pulling the weight towards your chest. 
  • Pause when you can not pull the weight any closer to your torso 
  • Slowly return the dumbbell to the starting position 

Benefits of the Incline Dumbbell Row

  • Incline variation supplies a similar demand for the seal row. However, you also get core control
  • Quick variation to set up in most gyms 
  • Great reciprocating exercises to pair with incline dumbbell presses 

6. Cross-Bench Dumbbell Pullover

The cross-bench pullover is a great exercise to influence both the latissimus dorsi (lats) and pectoralis major. This exercise is excellent for influencing the lats at the end of your range of motion. 

How to Do a Cross-Bench Dumbbell Pullover

  • Place the shoulders perpendicular to a bench with the hips elevated to a tabletop position 
  • Hold one singular dumbbell (with both hands) directly over the chest 
  • With soft elbows & arms remaining entirely straight slowly lower the weight overhead until the wrists are in line with the horizontal plane of the shoulders 
  • Utilizing the muscles of the upper torso (chest and back) bring the dumbbell back to the original starting position above the chest 

Benefits of the Cross-Bench Dumbbell Pullover

  • This exercise is a great opportunity to challenge the upper back in the absence of the biceps 
  • Great body position to re-enforce core control and engagement while targeting the upper body

5. Kroc Row

The Kroc row is a great alternative to the “single-hand dumbbell row” and “three-point dumbbell row”. This variation has two distinct differences from the regular Kroc row. First, having the support of a stable surface (box, GHD, Squat rack, etc.) allows the non-rowing arm to create a tremendous amount of reflexive stability by pressing into the surface for engagement. 

Secondly, the slightly more vertical upright torso may allow athletes with certain mobility restrictions to take advantage of the benefits of the single-hand dumbbell row. 

How to Do a Kroc Row

  • Select one dumbbell and stand completely upright 
  • Step forward into a split stance position with the leg opposite the dumbbell 
  • Place the non-working arm on a secure object that allows you to hinge into position while maintaining support 
  • Allow your split stance to be wide enough that your trail leg and torso create a long straight line  
  • Initiate the movement by drawing your shoulder blade together pulling the weight towards your chest. 
  • Pause when you can not pull the weight any closer to your torso 
  • Slowly return the dumbbell to the starting position ensuring no shift in your body in space to avoid the use of momentum 

Benefits of the Kroc Row

  • Great for providing stability to the torso/truck while overloading the working muscle groups 
  • Accessible for almost all athletes in training 
  • Extremely scalable variation of a single-hand dumbbell row 

4. Renegade Row

The renegade row is an exercise that utilizes the “rowing motion” to limit rotation. The athlete will place two dumbbells on the ground with one hand on each of them. While maintaining a rigid plank, pushup position, they will pull one dumbbell towards their chest. The body is challenged by gravity and needs to resist rotating toward the moving dumbbell. 

How to Do a Renegade Row

  • Place two dumbbells on the ground. Placing one hand on each dumbbell get into a plank, pushup, position 
  • Initiate the movement by drawing your shoulder blade together pulling the weight towards your chest. 
  • Resist the desire to rotate the torso towards the moving dumbbell 
  • Pause when you can not pull the weight any closer to your torso 
  • Slowly return the dumbbell to the starting position
  • Initiate the movement pattern on the opposite side or opposite dumbbell 

P.S. use a TRX Suspension Trainer to try our custom TRX Row

Benefits of the Renegade Row

  • Incredible contraction in all of the muscles of the torso 
  • Great reinforcement of core integration and carry over to activities of daily living 
  • A great exercise to challenge balance and coordination 

3. Three-Point Dumbbell Row

The 3-point dumbbell row is very close to the “single-hand dumbbell row” in regard to its movement and effectiveness. Having the support of a bench or a racked barbell allows for a completely horizontal torso position and maximum reflexive stability from the non-rowing arm.

Because this body position supplies so much stability, you can use the three-point dumbbell row to practice progressive overload to build muscle.

How to Do a Three-Point Dumbbell Row

  • Select one dumbbell and stand completely upright 
  • Place the non-working arm on a bench or box for support and stability 
  • Bend the knees slightly and move your feet into a position that facilitates and flat torso that is horizontal with the floor 
  • Initiate the movement by drawing your shoulder blade together pulling the weight towards your chest. 
  • Pause when you can not pull the weight any closer to your torso 
  • Slowly return the dumbbell to the starting position ensuring no shift in your body in space to avoid the use of momentum 

Benefits of the Three-Point Dumbbell Row

  • Very stable body position for an overload of the upper back musculature 
  • Both an extremely safe and stable variation of a single-arm dumbbell row  

2. Dumbbell Pullup Drop Set Photos 21-25

The dumbbell pullup drop set is an incredible exercise for upper back development. The addition of the dumbbell to the working set adds an extra load to your body weight that will test your strength. Then, when you can’t do an additional rep, dropping the dumbbells will allow you to get in a few extra pullups. 

How to Do a Dumbbell Pullup Drop Set

  • Stand on an elevated surface to gain access to a pullup bar without jumping 
  • Place a single dumbbell behind the knee or between the feet 
  • Place hands in a comfortable pullup width and fully hang from the bar 
  • Draw the elbows down to your sides in an attempt to lift your chin over the bar 
  • Once another rep is no longer achievable release the Dumbbell from the feet or knee 
  • Continue performing pull-ups in a controlled manner until the desired result is met 

Benefits of the Dumbbell Pullup Drop Set

  • Exercises the lats and upper back while in article pulling motion 
  • Takes advantage of progressive overload during a traditional relative strength exercise 
  • Utilizes drop setting, an more advanced training technique 

1. Dead-Stop Dumbbell Row

The dead-stop dumbbell row is an advanced variation of the 3-point dumbbell row. The body position is almost identical with a very distinct difference. The starting position of the dumbbell will always be on the ground. This causes you to always ensure that the starting sequence is repeated with each rep. Therefore, you must consciously be focused on the movement, allowing for better muscle control and activation. 

How to Do a Dead-Stop Dumbbell Row

  • Select one dumbbell and place it on the ground in front of the stable surface you’ll be executing the exercise in front of  
  • Place the non-working arm on that surface for support and stability 
  • Bend the knees slightly and move your feet into a position that facilitates and flat torso that is horizontal with the floor 
  • Engage the dumbbell with the working hand and Initiate the movement by drawing your shoulder blade together pulling the weight towards your chest. 
  • Pause when you can not pull the weight any closer to your torso 
  • Slowly return the dumbbell to the ground and allow it to rest for a moment 
  • Repeat the initial starting sequence with every rep 

Benefits of the Dead-Stop Dumbbell Row

  • Great integration into the central nervous system for conscious muscle control and activation 
  • Feed-forward muscle activation and bouncing or feedback to facilitate contractions 
  • Large carry-over to activities of daily living 

Sample Dumbbell Lat Workout

Below is an example of a sample dumbbell lat workout for you to try at home or at the gym today. This combination of movement patterns combines elements of each of the best exercises we’ve covered above. You will see that many times we are using a compound set where you will perform two exercises back to back (pun intended). There should be minimal rest time between the compounding movements. The separation of time between the exercise blocks can be as long as 3-5 minutes. 

How to Warm-Up Your Lats Before Exercising

Before getting into a full upper back workout, it’s imperative to warm up your muscles. Moving the arms and shoulders in all varied directions is preferred and recommended. Utilizing isometrics can go a long way here. 

Before you start, place your hands against a door frame or squat rack at various heights to push or pull for 5 to 10 seconds. Do this as hard as possible so you can assist in blood flow, nervous system activation, and ‘loosening’ soft tissue. 

Try performing the first set of your first two movements with about 30% of your intended workload and deliberately moving twice as slowly. This will allow the mind-body connection to build prior to the larger working sets. 

Build Stronger Lats Today

Lats are one of the biggest muscle groups so naturally, working them out will help you look bigger overall. Incorporate some of these workouts into your pull day (or back day) and do each exercise progressively. In no time, you’ll begin to see the fruits of your labor.

P.S., we also recommend using dumbbells to train other muscle areas like quads, triceps, and chest. They’re great for building your overall physique.

Li, G., Shourijeh, M. S., Ao, D., Patten, C., & Fregly, B. J. (2021, January 7). How well do commonly used co-contraction indices approximate lower limb joint stiffness trends during gait for individuals post-stroke?. Frontiers in bioengineering and biotechnology.

10 Best Dumbbell Triceps Exercises for Building Bigger Arms

Biceps get a lot of looks when people are thinking about arm training and size. However, the area of the arm that really helps to add size and physique is the triceps. If you want to build your triceps, then dumbbell triceps exercises are what you want to do.

Today, we’ll cover the anatomy of the triceps, their function, and the best exercises to try today. Then, we’ll leave you with a sample workout to try on your own. Are you ready? Let’s get started! 

What are the Triceps? 

The triceps are a group of muscles that make up the back of the upper arm. Their primary function is to extend or straighten the elbow joint. They also play a role in extending the shoulder as well. 

This primary muscle group is highly involved with larger pressing motions in training, such as the overhead press and bench press. Isolated training of this muscle group is extremely common and it facilitates a functional output for other movements.

Anatomy of The Triceps

There are three primary muscles or heads to the tricep. The most notable recognizable are the Lateral and Long Heads of the Tricep Brachii. These two heads of the tricep produce the “horseshoe” shape that is recognized on the posterior upper arm. The middle head of the tricep is a more flat muscle belly that sits very close to the elbow joint itself. It is not extremely recognizable but is an absolute workhorse. This area of the tricep is involved in 100% of the extensions that occur at the elbow where the larger heads of the Lateral and Long tend to hold off getting heavily involved until workloads become significantly challenging.  

The Best Dumbbell Triceps Exercises

Now that you have an idea of what the triceps do, let’s take a look at the best triceps exercises with dumbbells! 

8. Single-Arm Dumbbell Triceps Kickback

The single-arm kickback is a widely-used exercise. This exercise places an individual in a position that doesn’t allow much of a contribution from all three tricep heads. This exercise is going to mainly target the medial head of the triceps and should be done at very controlled tempos and with high reps. 

How to Do the Single-Arm Dumbbell Triceps Kickback

  • Position yourself against a stable surface and hold one dumbbell

  • Position the upper arm of the hand holding the dumbbell tightly against your ribcage 

  • Focusing on only moving your forearm from the elbow joint extend your arm to a straightened position 

  • Slowly lower the dumbbell back to its original starting position 

7. Narrow Grip Dumbbell Press (Hex Grip)

This exercise is executed in the supine position and enables the triceps to always be under load due to gravity. All three heads of the triceps will be engaged as well as the Pectoralis Major, Latissimus Dorsi, Deltoids, and Teres Major. 

How to Do the Narrow Grip Dumbbell Press

  • Place one dumbbell and each hand palms facing inward towards each other, recline back on a bench to a supine or lying position 
  • With the dumbbells pressing against one another press the dumbbells away from the torso until your arms are entirely straight
  • Lower the dumbbells back to the starting position while always keeping constant pressure inward toward one another 

6. Dumbbell Seated Triceps Overhead Press

With adequate shoulder mobility, the seated overhead tricep press is one of the greatest exercises to help develop the triceps. With the dumbbell always placing tension on the triceps from gravity there is never a moment in the Range of Motion (ROM) that the triceps and not engaged. The extension of the arms overhead brings the Longhead of the tricep into full extension and therefore maximizes the stretch/shortening cycle. 

How to Do the Dumbbell Seated Triceps Overhead Press

  • Grab one dumbbell and take a seat on a sturdy surface 
  • Make a “diamond position” with your thumbs and index fingers. Place the handle of the dumbbell in the “diamond” you’ve created 
  • Bring the dumbbell to an overhead position palms facing up toward the ceiling 
  • Begin to bend your elbows thus lowering the dumbbell toward the back of your shoulders 
  • Keep each of your upper arms positioned close to your ears to ensure the only joint moving is the elbow 
  • Press the dumbbell back to the original starting position 

5. Dumbbell Skullcrushers

Skullcrushers are one of the OG movements for thicker arms. Dumbbell skull crushers work all three heads of the triceps in a supine position. This positioning allows for adequate overloading of the muscle belly, advantageous positioning for overload, and just the right amount of instability to get the most out of each arm. The two dumbbells allow for a greater response from each of the arms vs a fixed bar. The arms must function independently giving you a greater return on muscle contraction. 

How to Do the Dumbbell Skullcrushers

  • Place one dumbbell and each hand palms facing inward towards each other, recline back on a bench to a supine or lying position 
  • Leave the dumbbells functioning independently and NOT pressing against one another extend them up over your torso resting equally to your chin height 
  • Bending only from the elbow lower the dumbbells toward your forehead or ears
  • Upon arrival extend the forearm from the elbow back up to the original starting position. Focus on not bringing the dumbbells back over your chest but instead having them remain in line with your chin 

4. Dumbbell Tate Press

The dumbbell tate press is an exercise that is seemingly intended to affect different areas of the tricep but the truth is, it’s not worth it. The exercise is executed in a supine position and one dumbbell in each hand. In order to execute the movement an individual must contain a large amount of wrist stability and shoulder mobility. The return on investment here just isn’t there. We encourage you to redirect your focus to the narrow-grip dumbbell press (hex grip). 

3. Neutral Grip Dumbbell Press

This variation of the dumbbell bench press is a good variation for tricep development. The neutral grip is not just the reference to holding onto the dumbbells facing inward but also the angle of the movement or press. As the dumbbells are lowered towards the chest the upper arm stays close to the torso and ribs. This greatly reduces the mechanical involvement of the pecs and the lats thus placing higher demands on the triceps and delts. This exercise is very favorable to use with high workloads and gives each exerciser a great ability to overload the triceps during a set. 

How to Do the Neutral Grip Dumbbell Press

  • Place one dumbbell and each hand palms facing inward towards each other, recline back on a bench to a supine or lying position 
  • Pull your shoulder blades back towards one another in an attempt to limit the involvement of the upper back and lats
  • With the dumbbells functioning independently (not pressing together) press the dumbbells away from the torso until your arms are entirely straight. Focus on locking out at the elbow and truly engaging the tricep 
  • Lower the dumbbells back to the starting position 2. 

2. JM Dumbbell Press

The JM Dumbbell press is an exercise that tries to mimic some aspects of a cable press down. The exercise is executed in a supine position, with one dumbbell in each hand. In order to execute the movement, an individual must contain a large amount of rotator cuff strength and stability in conjunction with great Ulnar Deviation at the wrist. 

How to Do the JM Dumbbell Press

  • Start on the bench in a supine position, holding you dumbbells at shoulder level with palms facing forward.
  • Press the dumbbells up towards the ceiling, exhaling and engaging chest muscles.
  • Lock your elbows at the top, holding for 3-4 seconds.
  • Lower the dumbbells down in a controlled manner, inhaling.
  • Repeat for desired reps, gradually increasing weight until you reach your maximum load.

1. Dumbbell-Loaded Parallel Bar Dips

Loaded dips are in the running for the greatest exercise for tricep development. This exercise works almost your entire upper body from the chest, upper back, core, and of course; triceps. The reason why this exercise is so beneficial for you is the overload is consistent throughout the full ROM and as you fatigue you’re able to modify, or lessen, the ROM in which you pass through, and the exercise remains beneficial. This movement truly deepens the development of the lateral and long head of the tricep. 

How to Do the Dumbbell-Loaded Parallel Bar Dips

  • Either pinch a dumbbell behind one of your knees or use a belt attachment to lay your body with a dumbbell 
  • Utilizing a dip station or dip attachment place your hands at a comfortable width in relation to your shoulders 
  • Start with your arms fully extended and your body hanging freely against gravity 
  • Begin by bending the elbows to lower your chest towards the bar. Work to keep your feet under your shoulders and reduce the amount of forward lean as you descend 
  • Upon a ninety-degree bend of the elbow begin to bring yourself back to your original starting position and focus on the full lockout of the elbow joint to truly engage the triceps 

Dumbbell Triceps Workout

Using the exercises above, we’ve created a sample dumbbell triceps workout for you to try next time you do arm day. 

Other Triceps Exercises to Include

You shouldn’t just train your triceps with dumbbells. Functional fitness is important and building mobility in your arms can help you train longer and more effectively. Here are some other triceps exercises to incorporate:

  • Diamond Push-ups 
  • TRX Tricep Extensions
  • Narrow Grip Cable Press downs  
  • TRX Plank Presses
  • Tricep Curls

If you can, try to incorporate kettlebells into your workout as well. There are plenty of kettlebell triceps exercises that you can do that will build muscle in all three areas of your tricep.  

Final Thoughts

Now that you have a list of dumbbell triceps exercises to do at the gym, you can sculpt your arms and the muscle groups surrounding them. Try incorporating our sample workout into your next push or pull day and let us know what you think!

10 Kettlebell Exercises to Build Stronger Triceps + Workout

Mark Campbell

Kettlebells are the Swiss army knife for building different muscle groups. Today, we’re going to look at ten kettlebell exercises you can utilize to strengthen your triceps. We’ll also look into the anatomy of the muscle and leave you with a kettlebell tricep workout to try on your own. Are you ready? Let’s get started!

What are the Triceps?

The tricep is the muscle located on the back of your upper arm or the humerus bone. This muscle is twice as large as your bicep and takes up a larger portion of your arm. 

Your triceps are responsible for extending the elbow or pushing movements away from the body and are responsible for stabilizing the elbow joint.

Anatomy of the Triceps

The Tricep is made up of 3 different “heads”, the long, lateral, and medial heads. The long head and the lateral head are the most visible of all three heads.  This muscle group is mainly responsible for connecting the elbow and shoulder and helps in stabilizing the elbow through extension, pulling, and isometric movements. The long head of the tricep connects behind the shoulder blade and helps assist the shoulder in bringing the arm behind the back in front of the body.

When training the triceps, changing your grip, position, and arm angle will help hit all three heads of the tricep.

The Best Kettlebell Exercises for Triceps

Training triceps can be mundane due to the limited number of exercises compared to other muscle groups. Kettlebells change this. Here are ten exercises you can add for a total kettlebell tricep workout. 

10. Kettlebell Push Press

The kettlebell push press involves the whole body while performing this exercise versus the strict kettlebell overhead press. This exercise will target the entire tricep as well as the stability of the shoulder. 

  1. Begin with the kettlebell in the front rack position on your right shoulder
  2. Quickly bend the knees, dipping down
  3. Then simultaneously quickly stand and press the kettlebell overhead
  4. Return the kettlebell back to the shoulder with a soft knee

9. Tricep Dip

The tricep dip performed on kettlebells is a great bodyweight exercise that, when performed correctly, will blast the triceps and pecs. Be sure to start with your kettlebell set up on the ground directly under your shoulders

  1. Start with your hands on top of the handles and arms straight and legs straight out in front of your body
  2. Begin to lower your body toward the ground by bending your elbows and bringing your shoulders forward
  3. Once you feel the stretch into the front of your shoulders then press back up by extending your elbows 

Be careful not to lower beyond what your mobility will allow. Only go as far down as you feel comfortable and be sure not to let your shoulders elevate upwards.

8. Skull Crushers

The skull crusher exercise performed with a kettlebell is another great exercise to target your triceps because you are putting your arm at a fixed angle. The weight of the bell plus gravity keeps tension on the triceps throughout the entire range of motion.

  1. Begin lying on your back holding onto one kettlebell mass with both hands straight above your chest
  2. Then bend both elbows lowering the kettlebell towards your head being sure not to let your shoulders extend overhead
  3. Return the kettlebell overhead by extending the elbows to avoid moving your shoulders

7. Kettlebell Half Kneeling Press

This is a great kettlebell exercise for the abs and biceps. Starting in a half kneeling poison will cause the core to have to stabilize the torso through the movement. 

  1. In a half kneeling position, place the kettlebell in the front rack position on one side.
  2. Press the kettlebell overhead while maintaining your shoulders down away from your ears until your arm is straight, without bending to the side
  3. Return your kettlebell back to your shoulder without letting your elbow flare out to the side and maintaining your shoulders in place

6. Kettlebell Goblet Squat

Kettlebell goblet squats are a great beginner full-body exercise. Working the upper body isometrically keeps those triceps active while actively working the lower body.

  1. Begin holding the kettlebell in front of your body directly under the horns of the bell
  2. Keeping your elbow in tight to your body and kettlebell close to your chest squat down trying to keep your chest tall 
  3. Once you squat as low as you can, then return to standing by driving your heels into the ground and squeezing your glutes keeping your chest tall

5. Kettlebell Tate Press

This is a unique exercise that will target your triceps and keep them on fire! Using a kettlebell and a unique grip is all you’ll need for this burner of a tricep exercise!

  1. Begin laying on your back holding the kettlebell under the horns with your thumbs down
  2. Lower the kettlebell directly to your chest by bending your elbows out to the side
  3. Once the kettlebell touches your chest, extend the elbows to push the kettlebell back above the chest

Be sure to keep the elbows flaring out to the side as you lower the kettlebell towards your chest to keep those triceps the focus!

4. Kettlebell Tricep Kickback

The kettlebell tricep kickback is one of the most common weight-lifting exercises to blast the triceps. It is a challenging and highly effective exercise that doesn’t require much weight! Focus on the movement and make sure you get your full desired range. 

  1. Begin holding the kettlebell by the handle, hinging at your hips with your feet offset
  2. Extend the elbow so the kettlebell goes back behind the body, keeping your elbow tight to your ribs
  3. Let the kettlebell return to your side by just bending the elbow not letting the shoulders drop

3. Kettlebell Single-Arm Overhead Extension

Working the tricep, shoulder and core, this kettlebell single arm overhead extension will be a great exercise to target those triceps while working other important stabilizers in the shoulder. The kettlebell adds leverage to increase the resistance so choose the right kettlebell weight!

  1. Begin standing holding onto the handle of the kettlebell with your elbow bent over your shoulder, palm facing behind you
  2. Keeping your core braced, extend your elbow, straighten your arm to reach overhead and keep your shoulder away from your ear
  3. Return the kettlebell back down to your shoulder by bending the elbow, maintaining the same position in the arm the whole way through the movement

2. Kettlebell Bell-Grip Overhead Extension

This exercise is similar to the kettlebell single-arm overhead extension except you will be using two hands. This means you can load up with a heavier kettlebell and challenge those triceps even more!

  1. Begin standing holding on to the bell of the kettlebell with your elbow bent behind your head
  2. Begin by extending the elbows simultaneously until the kettlebell is fully extended overhead without overarching your low back or elevating your shoulders
  3. Lower the kettlebell back down by bending both elbows and returning the kettlebell back to the tops of your shoulders

Be sure to lower the kettlebell slowly with control to avoid hitting yourself in the back of the head.

1. Push Up on the Kettlebell

Utilizing the kettlebell handles to gain more elevation for push-ups will allow you to go lower into your pushup. This allows you to target a little more chest and triceps due to the increased range of movement. 

  1. Begin in a tall plank with your hands on the handles of the kettlebells, shoulders over your wrist
  2. Lower your body towards the ground by bending both elbows trying to keep your forearms vertical and moving your chest slightly forward
  3. Once you have lowered as far as comfortable press your body back to the top of the plank while bracing your entire body

Be sure to only lower as far as you feel comfortable. Try not to overdo it for the first time.

Sample Kettlebell Tricep Workout

Now that we’ve covered the exercises, here is a sample workout that you can try at the gym or at home today. You can add in or change out exercises to suit your need or level of challenge. This should take you about 15-20 minutes to complete this sample workout and will be focused on strength.

  1. Pushup on Kettlebell: 40:20 X 4
  2. Kettlebell Single Arm Overhead Extension: 40:20 X 4 (left & right)
  3. Kettlebell Tricep Dip: 40:20 X 4
  4. Kettlebell Skull Crushers: 40:20 X 4
  5. Kettlebell Goblet Squat: 40:20 X 4

Perform each exercise in a group, and then move on to the next exercise. Give yourself 45-60 seconds of rest between each set! 

Build Your Triceps With the Kettlebell

When it comes to training the triceps you’ll be incorporating different grips and different angles to hit each part of the triceps. Using a kettlebell for training can help you easily change those things by just the design of a kettlebell. You can use a variety of exercises but you might get better results focusing on just a few exercises for a consistent time rather than trying to do them all at once. 

Try some of our kettlebell tricep exercises today and let us know how the sample workout is if you add it to your workout split. Remember: keep it simple. Don’t overcomplicate things and stay dedicated. You’ll see gains in your triceps with the proper kettlebell work!


Solan, M. (2022, February 1). Building better muscle. Harvard Health.

TRX partners with Bravo Group in the Japanese Market

TRX Training

TRX®, the global leader in functional training solutions renews its commitment to the APAC markets and specifically Japan by entering into an exclusive distribution agreement with Japan’s leader in fitness, the Bravo Group. This collaboration begins on August 1, 2023. 

This new partnership comes after more than a decade of TRX directly servicing the massive Japanese market. TRX plans to leverage the local and cultural strengths of Bravo to improve services, certifications, teaching, and linguistic adaptation for its famous Suspension Training® products and the myriad of new fitness-related products and services targeted to the unique Japanese market. With the release of many exciting new products scheduled for launch in 2023 and 2024, this joint effort will greatly enhance the value and benefit that TRX delivers to gyms and fitness enthusiasts.  

Jack Daly, TRX CEO, said “Bravo is the right partner for us to further grow our business in Japan. They have an excellent and long-standing reputation as the leading fitness content company in Japan, already representing a number of world-class complementary brands. The Bravo team’s extensive network and experience of over 25 years in all channels of the fitness space, will ensure TRX customers continue to receive the high level of service and support that is associated with the TRX brand. TRX also takes this opportunity to thank those that have been involved with the TRX Japan company, the network of TRX Instructors, fitness professionals and fitness industry customers, and looks forward to continuing to support them through the new partnership with Bravo Group. This launch will be initiated at Japan’s premier fitness trade show SPORTEC (8/2- 4).”

From Tokyo, Founder, Chair and CEO of Bravo Group, John Boardman, stated, “I have followed the incredible growth of TRX and its positive impact on the fitness industry for many years. With one of the most globally-recognized names in fitness, the Bravo team is genuinely excited to be able to offer TRX’ functional training products and world-class educational content to more and more businesses, fitness professionals and consumers here in Japan.”

About TRX®
Founded in 2004, TRX® was built on the revolutionary idea that fitness can be achieved with one radically simple design—Suspension Training®, the iconic black and yellow straps found in gyms across the globe that power your training with bodyweight-based movements and exercises. Today, TRX is the leader in functional training solutions for both consumers and professionals, offering a complete line of highly effective, versatile, and portable fitness equipment for unparalleled full body workouts that can be performed at home, at the gym, or on the road. With the recent launch of TRX Training Club®, the company is now omnichannel and offers multilingual digital content around the world, ranging from daily live classes to on-demand workouts, all led by world-class trainers. A top-tier professional education destination, TRX has certified over 300,000 trainers and is trusted by pro athletes, pro trainers, and physical therapists, with a loyal community of millions of fitness enthusiasts across the world. With global headquarters in Delray Beach, Florida, as well as sales in more than 50 countries including Japan, TRX is a worldwide fitness phenomenon. 

For more details, go to

About Bravo Group Inc.

Founded in 1996 with the mission of “Changing lives through music and movement”, Bravo Group is Japan’s leading fitness content company, providing a wide variety of world-class fitness programming, education, training, tools, systems and music to fitness clubs, personal trainers and instructors in the Japanese fitness industry. Bravo Group exclusively represents many of the world’s leading fitness brands such as MOSSA, ViPR, Myzone, and many more.

For more information, visit

The Home Gym That Costs Less Than Your Annual Gym Membership

According to the International Health, Racquet & Sportsclub Association, the average person spends $54 per month on a gym membership. In urban centers like New York, Chicago, DC, and San Francisco, that number might be as high as ten percent of a person’s monthly income. But fitness doesn’t have to cost a fortune. It’s easy to create a home gym you can use for years for less than the cost of your annual gym dues.

Read More

Ask the Trainer: TRX Directory

Wondering how to find a TRX Trainer near you? The answer to this question is now at your fingertips, with the help of our recently released TRX Directory.

The TRX Directory will contain listings for hundreds of TRX Suspension Training Course graduates, as well as our partner facilities, all over the world. It is also your primary source to find facilities that offer TRX classes near you. Whether you’re at home or on the road, the TRX Directory puts TRX trainers and facilities at your finger tips. You can search by name, city or ZIP code and you can refine your searches as you go.

Also, if you’re a personal trainer, the TRX Directory makes it easy for potential clients to learn about your training background, specialty and expertise, allowing you to expand your network and grow your business.

If you would like to become part of the TRX Directory, take a TRX Professional Education Course, and you will be invited to join. Offered worldwide, these one day courses are designed to teach you the skills required to effectively set up and use the TRX Suspension Trainer. You’ll learn how to adjust exercise resistance and stability levels to create an appropriate challenge, whether for yourself or when you’re working with clients.

Being able to connect with TRX trainers in your area will help you to not just increase your knowledge of the TRX, but it will be a great way for you to network and use these trainers as a resource when you’re working out on the TRX.