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TRX Bicep Curl
TRX Bicep Curl uses suspension straps for bodyweight resistance to target biceps, building arm strength and hypertrophy while engaging core stabilizers; adjust lean angle to scale difficulty.
About Exercise
Equipment
Body Weight
Difficulty
2/5 • Intermediate
Primary Muscle Groups
Biceps
Secondary Muscles
Forearms, Shoulders, Abs
Popularity Score
7
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
No
Requires Spotter
No
Space Needed
Small
Noise Level
Low
Muscle Breakdown
View Muscle MapBiceps
10/10Long Head, Short Head
Forearms
5/10Flexors
Shoulders
4/10Anterior Delts
Abs
3/10Rectus Abdominis
Programming
Typical Rep Range
8-15 reps
Rest Between Sets
60-90 seconds
How to Perform
Anchor TRX straps securely at mid-length. Face anchor, grip handles with underhand grip, lean back with arms extended, body in straight plank.
- Lean back to create tension with arms straight.
- Flex elbows to pull body up, keeping upper arms stationary.
- Squeeze biceps at top with hands near temples.
- Pause briefly at peak contraction.
- Slowly extend arms to lower body back.
- Maintain plank position throughout.
- Repeat for reps.
Coaching Tips
Form Cues
- Elbows high and fixed.
- Body straight like plank.
- Squeeze biceps hard.
- Control the descent.
- No swinging.
Breathing
Inhale as you lower your body; exhale as you curl up and brace core.
Tempo
2-1-2
Range of Motion
Fully extend arms at bottom with elbows high; flex elbows fully at top until biceps squeeze.
Safety
Safety Notes
- Ensure secure anchor to prevent falls.
- Avoid if acute elbow or shoulder pain.
- Start with easier angle to build stability.
- Keep core engaged to protect spine.
Spotting
Not required; self-spot with foot position adjustments.
Common Mistakes
- Using momentum to swing body.
- Letting elbows drop or flare.
- Arching back instead of bracing core.
- Partial range, not full extension.
When to Avoid
- Acute elbow tendonitis
- Shoulder impingement
- Lower back instability
Flexibility Needed
- Shoulder flexion to 180 degrees
- Wrist extension flexibility
Build Up First
- Basic plank hold competency
- Familiarity with suspension training
Also known as
Suspension Strap Bicep Curl, TRX Suspension Curl
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