TRX bicep curl

3 × 10-12  ·  Equipment: No equipment, TRX

Muscle groups: Arms · Core & abs

How to do trx bicep curl

1. Hold the TRX handles with palms facing up, with your back to the anchor.
2. Step until the straps balance your body into a rigid, inclined position.
3. Brace your core and keep a straight line from head to heels.
4. Curl the handles toward your forehead bending your elbows and keeping your arms close to your torso.
5. Pause briefly at the top squeezing your biceps and return extending the elbows with control.
6. Do 10-12 reps without losing tension on the straps.

Mistakes to avoid

• Do not use momentum or swing your hips forward to curl; the movement must come from the elbow alone.
• Do not let your body lose its straight line or let the straps go slack at the bottom.
• Keep your elbows fixed at your sides throughout the whole movement.
• Stop if you feel elbow or shoulder discomfort and reduce the incline before forcing the range.

Progression

• Start with a small incline and 3 sets of 10: each week move your feet farther from the anchor to demand more.
• Build up to 15 reps before increasing the incline difficulty.
• Add a 2-second pause with the biceps squeezed or take 3 seconds to lower for more time under tension.