TRX Bicep Curl

This exercise uses a suspension trainer to isolate and strengthen the biceps brachii and brachialis muscles, building upper arm strength and hypertrophy.

How to do it

1. Adjust the suspension trainer straps to a medium length.
2. Stand facing the anchor point, grasp the handles with an underhand grip, and lean back until your arms are fully extended.
3. Keep your body straight and core engaged, pull your chest towards your hands by bending your elbows.
4. Squeeze your biceps at the top of the movement.
5. Slowly extend your arms back to the starting position, controlling the descent.
6. Maintain tension throughout the set.

Tips

• Adjust your body angle to increase or decrease difficulty; leaning further back makes it harder.
• Keep your elbows high and fixed to isolate the biceps effectively.
• Avoid swinging your body or using momentum; focus on a controlled contraction.
• Ensure a full range of motion, from full extension to a strong peak contraction.

Muscles

Primary: Biceps

Secondary: Brachialis, Brachioradialis