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TRX Hammer Curl
TRX Hammer Curl targets biceps, brachialis, and forearms using a neutral grip for arm thickness and strength; scalable by adjusting body angle in a plank position.
About Exercise
Equipment
Others
Difficulty
3/5 • Intermediate
Primary Muscle Groups
Biceps, Forearms
Secondary Muscles
Abs
Accessory Muscles
Obliques, Shoulders
Popularity Score
5
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
9/10Long Head, Brachialis
Forearms
8/10Flexors
Abs
3/10Rectus Abdominis
Obliques
2/10External Obliques
Shoulders
2/10Anterior Delts
Programming
Typical Rep Range
8-15 reps
Rest Between Sets
60-90 seconds
How to Perform
Anchor TRX at mid-calf length with handles at hip height. Face anchor, grip handles neutrally, lean back to full arm extension in plank.
- Brace core and glutes to hold plank.
- Keep elbows fixed forward of shoulders.
- Flex elbows to pull fists to temples.
- Squeeze biceps and forearms at top.
- Pause briefly.
- Extend arms slowly to start.
- Maintain body alignment throughout.
Coaching Tips
Form Cues
- Elbows front and high.
- Body rigid like plank.
- Squeeze at top.
- Control descent.
- Neutral palms in.
- No hip sag.
Breathing
Inhale as you lower; exhale as you curl up and brace core.
Tempo
2-1-2
Range of Motion
Full elbow extension at bottom to fists reaching temples at top, body in straight plank.
Safety
Safety Notes
- Check anchor security before use.
- Avoid if acute elbow or shoulder pain.
- Keep straps taut to prevent slips.
- Stop on sharp wrist discomfort.
- Inspect equipment for wear.
- Maintain plank to avoid back strain.
Spotting
No spotter needed; use self-assisted regressions or stable anchor.
Common Mistakes
- Swinging body for momentum.
- Elbows dropping back.
- Hips sagging or arching.
- Straps rubbing arms.
- Loose straps from poor control.
- Flaring elbows out.
When to Avoid
- Acute shoulder impingement
- Elbow tendonitis
- Wrist instability
Flexibility Needed
- Shoulder flexion to 90 degrees
- Wrist neutral grip tolerance
Build Up First
- Stable plank hold
- Basic bodyweight row competency
Also known as
TRX Neutral Grip Curl, Suspension Hammer Curl, TRX Bicep Hammer
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