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Updated: Nov 29, 2023

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Shoulders with the TRX Bandit

I wrote a post back in January reviewing the TRX Bandit Kit. The bottom line is it's an affordable, portable, and versatile piece of gym equipment that can help you achieve your fitness goals. We are going to showcase some of that versatility with a complete shoulder workout. Previously I wrote a blog post titled The 4 Best Dumbbell Shoulder Exercises. For this workout, we are going to set aside the dumbbells and grab the TRX Bandit Kit. You can essentially hit the shoulders from every angle without a dumbbell or barbell.

What is the TRX BANDIT KIT?


The Trx Bandit is essentially a pair of universal fit handles. You can attach any brand of strength bands to the handles and it's going to increase your control, grip, and comfort during your exercise. The handles accept all types of strength bands but if you buy the kit it comes with 2 sets of TRX strength bands.

Shoulder Muscles Broken Down

A complete shoulder workout will be targeting your deltoids and traps. The deltoid can be further broken down into 3 heads.

  1. Anterior Head- The Front Head

  2. Lateral Head- The Side Head

  3. Posterior Head- The Rear Head

Focus on exercises that target those three plus the traps (trapezius muscle) and you've completed a shoulder workout. Now I think some people will say you need to have a gym full of equipment to hit your shoulders from all those angles. Not true! We are going to do an entire shoulder workout with just the TRX Bandit Kit that you could do anywhere.

Shoulder Press

I wrote a post titled The 7 best exercises to do with the Trx Bandit and this one was on there. No matter what equipment you're using this exercise needs to be on your list. It's the granddaddy of all shoulder exercises. This is going to target the anterior and lateral head.


How to: Wrap a band around each foot and attach the handle to the other end. The starting position will be the handles at shoulder height. Push the handles slowly over your head and then return to the starting point.

Front Raise

This move is going to build the anterior head (front) area of your shoulders.


How to: Grab both bands and put a handle on each. Wrap the other end of the band around each foot. Grab the handles palms down and raise your arms just until the band tightens. That is the starting position. With a slight bend in your elbow raise your hands until they are at shoulder height. Slowly lower your hands back down to the starting position.

Lateral Raise

This is a little obvious but the Lateral Raise is going to hit the lateral (side) head.


How to: Start with one resistance band under your foot preferably the opposite side of the shoulder you'll be training on this set. The handle should be taunt and your hand should be by your side. Keep a slight bend in your elbow and raise your arm until it is parallel to the floor. Return slowly to the starting position.

Face Pull

The Face Pull is going to hit your Posterior (rear) delts.


How to:Find a pole or something you can wrap the band around with handles on both ends. With your arms extended walk back until the band is taunt. That is your starting point. Pull the handles towards your face. Focus on squeezing your shoulder blades at the contraction. Slowly return back to the starting position.

Upright Row

The Upright Row will hit your traps (trapezius) muscles.


How to: Stand shoulder length apart on the band with one handle in the middle. Grab the handle in an overhand position. Slowly pull the handle upward until you reach your shoulders or slightly higher. Slowly return to the starting position.

Putting It All Together

You got 5 Trx Bandit exercises listed here and when you do them all you'll be done with shoulders. Beginners just starting off should start with lighter bands and try and do 12-15 reps. Do 2-3 sets per exercise and try and do this shoulder workout 2 times a week. As you progress graduate yourself to heavier resistance bands and fewer reps. No matter what your skill set is perform each rep slower than you would with a dumbbell. You're going to feel it not only in the concentric phase but also in the eccentric phase. On the road and need to get a workout in? Try the TRX Bandit!

Do you have a TRX Suspension Trainer and want a total body workout? Check out my post: The 5 Best Trx Exercises for Beginners. It's another great piece of equipment that doesn't take up any space. I use the Bandit and Suspension Kit every week in my workouts!

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