How do I make the exercise harder or easier?

Adjust your foot position to change the resistance. Moving your feet closer to the anchor point increases the angle and the load, while stepping forward away from the anchor makes it easier.

Where should the handles be relative to my head?

At the bottom of the movement, your hands should be near your temples or slightly behind your head. This ensures you are getting a full stretch of the tricep long head.

Why do I feel this in my lower back?

This usually indicates a lack of core engagement. Focus on tucking your pelvis and squeezing your glutes to maintain a straight line throughout the set.

TRX Tricep Extension Guide: Form, Tips, and Benefits

Master the TRX tricep extension with our expert guide to building stronger arms and core stability using suspension training.

How to Perform

Face away from the anchor point and grab both handles with an overhand grip, extending your arms directly in front of your chest.
Lean forward into the straps until your body is at a 45-degree angle, maintaining a rigid plank position from head to heels.
Keeping your elbows high and fixed in space, slowly bend your arms to lower your forehead toward your hands.
Allow the hands to move past your temples while keeping the elbows tucked in and pointing forward.
Contract your triceps to press your body back to the starting position while keeping your shoulders stable.
Exhale as you reach full arm extension, ensuring you do not lock your elbows or break your plank alignment.

Common Mistakes

Flaring the elbows out to the sides during the descent
Dropping the hips or arching the lower back
Allowing the elbows to drop toward the waist instead of staying high
Using momentum or a sawing motion with the straps

Muscles Worked

Primary movers

Triceps

Stabilizers

Abdominals
Shoulders
Forearms

Related Guides

Air Pushdown — Arms
Alternating Biceps Curls With Dumbbell — Arms
Alternating dumbbell hammer curl — Arms

Triceps · Arms