The TRX biceps curl is a bodyweight variation of the traditional biceps curl that uses suspension training to target the biceps while engaging core stability muscles. This functional exercise challenges both strength and balance while providing constant tension throughout the movement.
Step by step guide:
- Adjust the TRX straps to mid-length.
- Face the anchor point and grab the handles with palms facing up.
- Lean back with arms extended, body straight from head to heels.
- Walk your feet forward or backward to adjust difficulty (forward = harder).
- Keeping your body rigid, curl your body up by bending your elbows.
- Pull your chest toward the handles while squeezing your biceps.
- Lower yourself back down with control.
- Perform 10-15 repetitions for 3 sets.
Tips
Keep your core engaged throughout the movement. Maintain a straight body position from head to heels. Don’t let your hips sag. The more horizontal your body, the more challenging the exercise. Adjust your foot position to modify the difficulty level.
Benefits
This exercise builds functional bicep strength, improves core stability, enhances body control, and develops balanced muscle engagement. The unstable nature of the TRX increases the engagement of stabilizer muscles and improves overall coordination.
Prevention
Avoid swinging or using momentum. Keep your wrists neutral to prevent strain. Don’t let your shoulders roll forward. If you experience shoulder discomfort, adjust your body angle to be more vertical. Begin with a more vertical position until you develop adequate strength.
