Video Coming Soon
We're working on adding video demonstrations for this exercise.
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
Found this helpful?
Share your thoughts or help us improve this guide.
Master your movement.
Experience automatic exercise detection and rep counting - powered by the motion of your Apple Watch.
subscribe to our newsletter
ProductContact Us
hello@trainfitness.aiFind Us
130 Spadina Avenue, Toronto,
Ontario, M5V 0H4, Canada
©2025 All Rights Reserved
