TRX Triceps Extension

Muscles worked by the TRX Triceps Extension

Primary

TricepsTriceps Brachii

Also called: tricep, triceps, triceps brachii, horseshoe, tris.

Equipment

Suspension Trainer

Also called: trx, trx straps, suspension straps, bodyweight straps, inversion straps.

How to do the TRX Triceps Extension

1. Stand facing the anchor point, holding the TRX handles with an overhand grip, palms facing down.
2. Lean forward, extending your arms straight out in front of you at shoulder height, creating tension in the straps.
3. Keeping your elbows high and fixed, bend them to lower your body by letting your hands move towards your temples.
4. Extend your elbows forcefully to push your body back to the starting position, squeezing your triceps.
5. Maintain a rigid plank position throughout the movement, engaging your core and glutes.

Form tips

• Adjust your body angle to increase or decrease difficulty; the more horizontal, the harder the exercise.
• Keep your elbows pointing forward and high to maximize triceps isolation and minimize shoulder involvement.
• Control the eccentric (lowering) phase for better muscle engagement and growth.

At a glance

TRX Triceps Extension in German & Spanish

Descriptions, instructions and tips ship in all three languages in the JSON.

Related exercises

• Barbell Overhead Extension
• Dumbbell Tricep Extension
• EZ-Bar Overhead Tricep Extension
• Kettlebell Overhead Tricep Extension
• Overhead Tricep Extension
• Seated Dumbbell Tricep Extension
• Single-Arm Dumbbell Overhead Tricep Extension
• Banded Triceps Stretch

Exercise data (JSON)

The record below is exactly what exercises.json ships for this exercise — names, descriptions, instructions and tips in English, German and Spanish.

{
  "id": "trx-tricep-extension",
  "name_en": "TRX Triceps Extension",
  "name_de": "TRX Trizeps-Extension",
  "name_es": "Extensión de Tríceps TRX",
  "description_en": "This exercise targets the triceps brachii using a suspension trainer, focusing on elbow extension for upper arm development and strength.",
  "description_de": "Diese Übung trainiert den Trizeps brachii mit einem Schlingentrainer und konzentriert sich auf die Ellbogenstreckung für die Entwicklung und Kraft der Oberarme.",
  "description_es": "Este ejercicio trabaja el tríceps braquial utilizando un entrenador de suspensión, enfocándose en la extensión del codo para el desarrollo y la fuerza de la parte superior del brazo.",
  "category": "strength",
  "force_type": "push",
  "mechanic": "isolation",
  "difficulty": "intermediate",
  "equipment": "suspension_trainer",
  "body_part": "upper_arms",
  "primary_muscles": [
    "triceps_brachii"
  ],
  "goals": [
    "hypertrophy"
  ],
  "tags": [
    "arm_day",
    "push_day",
    "calisthenics"
  ],
  "variation_group": "overhead-tricep-extension",
  "is_unilateral": false,
  "is_bodyweight": false,
  "instructions_en": [
    "Stand facing the anchor point, holding the TRX handles with an overhand grip, palms facing down.",
    "Lean forward, extending your arms straight out in front of you at shoulder height, creating tension in the straps.",
    "Keeping your elbows high and fixed, bend them to lower your body by letting your hands move towards your temples.",
    "Extend your elbows forcefully to push your body back to the starting position, squeezing your triceps.",
    "Maintain a rigid plank position throughout the movement, engaging your core and glutes."
  ],
  "instructions_de": [
    "Stelle dich mit dem Gesicht zum Ankerpunkt, halte die TRX-Griffe im Obergriff, Handflächen nach unten.",
    "Lehne dich nach vorne, strecke die Arme auf Schulterhöhe gerade vor dich aus und erzeuge Spannung in den Gurten.",
    "Halte die Ellbogen hoch und fixiert, beuge sie, um deinen Körper abzusenken, indem du die Hände zu deinen Schläfen führst.",
    "Strecke die Ellbogen kraftvoll, um deinen Körper zurück in die Ausgangsposition zu drücken, und spanne den Trizeps an.",
    "Behalte während der gesamten Bewegung eine steife Plank-Position bei und spanne Rumpf und Gesäß an."
  ],
  "instructions_es": [
    "Párate frente al punto de anclaje, sosteniendo las asas del TRX con un agarre por encima, las palmas hacia abajo.",
    "Inclínate hacia adelante, extendiendo tus brazos rectos frente a ti a la altura de los hombros, creando tensión en las correas.",
    "Manteniendo los codos altos y fijos, dóblalos para bajar tu cuerpo, llevando tus manos hacia tus sienes.",
    "Extiende los codos con fuerza para empujar tu cuerpo de vuelta a la posición inicial, contrayendo tus tríceps.",
    "Mantén una posición de plancha rígida durante todo el movimiento, activando tu core y glúteos."
  ],
  "tips_en": [
    "Adjust your body angle to increase or decrease difficulty; the more horizontal, the harder the exercise.",
    "Keep your elbows pointing forward and high to maximize triceps isolation and minimize shoulder involvement.",
    "Control the eccentric (lowering) phase for better muscle engagement and growth."
  ],
  "tips_de": [
    "Passe deinen Körperwinkel an, um den Schwierigkeitsgrad zu erhöhen oder zu verringern; je horizontaler, desto schwieriger die Übung.",
    "Halte deine Ellbogen nach vorne und hoch gerichtet, um die Trizeps-Isolation zu maximieren und die Schulterbeteiligung zu minimieren.",
    "Kontrolliere die exzentrische (absenkende) Phase für eine bessere Muskelaktivierung und Wachstum."
  ],
  "tips_es": [
    "Ajusta el ángulo de tu cuerpo para aumentar o disminuir la dificultad; cuanto más horizontal, más difícil será el ejercicio.",
    "Mantén los codos apuntando hacia adelante y altos para maximizar el aislamiento del tríceps y minimizar la participación del hombro.",
    "Controla la fase excéntrica (descenso) para una mejor activación y crecimiento muscular."
  ],
  "met": 5.0,
  "images": {
    "flat": {
      "start": "images/flat/trx-tricep-extension-start.webp",
      "peak": "images/flat/trx-tricep-extension-peak.webp"
    }
  }
}

Fetch just this exercise

const { exercises } = await fetch(
  "https://exercise-dataset.com/exercises.json"
).then(r => r.json());
const ex = exercises.find(e => e.id === "trx-tricep-extension");

Free for personal and commercial in-app use with attribution (“Exercise data by RepDB”) — see the license and ready-made attribution snippets. Redistributing the data as a dataset or API is not permitted.