Movement overview

The TRX Biceps Curl is a suspension training exercise that targets the biceps muscles. It utilizes body weight and gravity to provide resistance, enhancing strength and muscle endurance. This exercise is performed using TRX straps, which allow for a range of motion and require core stability.

Step-by-step cues

1. Attach the TRX straps to a secure anchor point at an appropriate height.
2. Stand facing the anchor point with your feet shoulder-width apart.
3. Hold the TRX handles with an underhand grip, palms facing up.
4. Lean back slightly, keeping your body straight and core engaged.
5. Extend your arms fully in front of you, maintaining tension in the straps.
6. Pull your body towards the anchor by bending your elbows, keeping your upper arms stationary.
7. Continue curling until your hands are near your shoulders.
8. Slowly extend your arms back to the starting position, maintaining control.
9. Repeat for the desired number of repetitions.

Technical tips

• Ensure the TRX straps are securely anchored before starting the exercise.
• Keep your elbows close to your body throughout the movement to maximize bicep engagement.
• Maintain a straight line from head to heels by engaging your core and glutes.
• Control the movement on both the curl and extension phases to enhance muscle activation.
• Adjust your foot position to increase or decrease resistance: stepping forward reduces resistance, while stepping back increases it.
• Focus on squeezing the biceps at the top of the curl for maximum contraction.
• Breathe out as you curl up and inhale as you return to the starting position.