Shoulders · TRX
TRX Hammer Pull
Pull, rotate, light up your back and rear delts.
ShouldersTRX
How to do it
- Grip the TRX handles with palms facing each other and lean back with arms extended.
- Pull your chest up toward the anchor as one elbow slides past your torso.
- Let the other arm extend out laterally at shoulder height as you rotate.
- Lower back to the start under control and alternate the pulling arm each rep.
The one cue that matters
⚡
Drive the elbow past your ribs and keep your body in a straight line, no sagging hips.
Muscles worked
The TRX Hammer Pull isolates the Shoulders — no passengers. That makes it a clean tool for adding targeted shoulders volume without extra fatigue.
FAQ
What muscles does the TRX Hammer Pull work?
The TRX Hammer Pull primarily works the Shoulders.
What if I can't do many reps yet?
Shorten the range or use an easier variation, and stop 1 to 2 reps before failure. Reps build fast when you train just shy of your limit.
How many sets and reps of TRX Hammer Pull?
For most lifters 3 to 4 working sets. Pick the rep range that fits your goal and progress the load when the top of the range feels owned.
Track it in SUUPRLog sets, get smart progression hints, and train live with your crew.
