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TRX Standing Fallout
Suspension strap anti-extension exercise targeting abs, shoulders, and chest to build core stability and upper body strength; performed by leaning forward while extending arms overhead.
About Exercise
Equipment
Others
Difficulty
4/5 • Intermediate
Primary Muscle Groups
Abs, Shoulders
Secondary Muscles
Lower Back
Popularity Score
6
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
No
Requires Spotter
No
Space Needed
Small
Noise Level
Low
Muscle Breakdown
View Muscle MapAbs
10/10Rectus Abdominis, Transverse Abdominis
Shoulders
8/10Anterior Delts
Chest
7/10Mid Chest
Lower Back
5/10Erector Spinae
Programming
Typical Rep Range
8-15 reps
Rest Between Sets
60-90 seconds
How to Perform
Adjust TRX straps to waist height. Stand facing away from anchor, feet shoulder-width apart, grasp handles with palms forward, arms straight, body upright and braced.
- Lean forward slowly while keeping arms straight with slight elbow bend.
- Extend arms overhead until in line with straight body.
- Maintain rigid plank position from head to heels.
- Pause briefly at full extension.
- Engage core and push down through handles to return upright.
- Keep hips and shoulders moving at same rate.
Coaching Tips
Form Cues
- Body like a plank
- Arms straight overhead
- Core tight no arch
- Shoulders down and back
- Controlled lean forward
Breathing
Inhale as you lean forward, brace core, and exhale forcefully during return.
Tempo
3-1-2
Range of Motion
From upright position with arms at waist to full forward lean with arms overhead and body straight, heels may lift.
Safety
Safety Notes
- Avoid if acute lower back pain
- Maintain neutral spine always
- Start with kneeling if beginner
- Ensure shoulder stability
- Consult physician for injuries
Spotting
No spotter needed; use assisted variations for safety.
Common Mistakes
- Arching lower back
- Using momentum
- Bending elbows excessively
- Allowing hips to sag
- Incomplete arm extension
When to Avoid
- Lower back injury
- Shoulder impingement
Flexibility Needed
- Shoulder flexion to 180 degrees
- Ankle dorsiflexion for balance
Build Up First
- Plank hold competency
- Basic TRX handling
Also known as
TRX Fallout, Suspension Fallout
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