TRX Bicep Curl

Setup

Face the anchor, grab both handles with palms up (supinated grip), lean back with arms extended, feet planted, body in a straight line.

Execution

1. 1Keep the elbows pinned at your sides throughout
2. 2Curl the handles toward your forehead by flexing at the elbow only
3. 3Squeeze the biceps at the top of the curl
4. 4Lower back to full arm extension under control

Key cues

• Elbows stay fixed — only the forearm moves
• Keep the body rigid, don't let the hips sway to help
• Squeeze at the top, don't just touch and go
• Lean back further for more resistance

Common faults

• Swinging the hips or body to assist the curl
• Elbows drifting forward during the curl
• Partial range of motion
• Too upright a lean, making the exercise too easy to be effective

Tweaks

• Alternate single-arm curls with a fixed torso for stability challenge
• Add an isometric hold at peak contraction
• Combine with a bicep curl to overhead press for a compound finisher

Muscles

Notes

TRX-specific. Angle = intensity: the more horizontal the body relative to the floor, the harder pressing/pulling/plank-style TRX moves become. For pulling movements (rows, face pulls), walking feet toward the anchor and leaning back further increases load. For pressing movements (push-ups, chest press), walking feet away from the anchor and standing more upright decreases load; moving feet closer to directly under the anchor point increases load. Foot position in the straps (heel vs. midfoot vs. toe) also changes leverage and load for lower-body moves. The bicep curl is one of the few TRX moves where a shallower lean angle isn't really 'easier' in a useful training sense — go for a lean deep enough to reach genuine fatigue in the target rep range.

Sources

• TRX Audio Workout Visual Guide (includes TRX Bicep Curl)
• TRX Training Manual — bicep curl setup

Attribution: TRX Training