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Instructions
- Adjust the TRX straps so the handles hang at about waist height.
- Stand facing the anchor point and grip the handles with an overhand (pronated) grip.
- Lean back slightly with your arms fully extended and body in a straight line.
- Engage your core and pull your body upward by bending your elbows, keeping them close to your torso.
- Squeeze your biceps at the top of the movement.
- Slowly lower yourself back to the starting position under control.
Technical Tips
- Keep your wrists straight throughout the movement.
- Maintain a strong plank position with no sagging at the hips.
- Avoid using momentum—move in a controlled manner.
Breathing Tips
- Inhale as you lower yourself to the start position.
- Exhale as you curl up and contract your biceps.
Medizinische Einschränkungen
- Elbow tendinitis
- Wrist strain or carpal tunnel syndrome
- Shoulder impingement
The TRX Reverse Curl is a bodyweight exercise performed using suspension straps to target the biceps and forearms through a pronated grip. This variation places a unique emphasis on the brachialis and brachioradialis, enhancing forearm development while still engaging the biceps. By leveraging the angle of the body, users can scale the difficulty, making it suitable for a range of fitness levels. This compound movement also activates the core and upper back stabilizers, promoting functional strength and control. As the movement requires balance and body awareness, it improves coordination and posture, making it ideal for functional fitness programs. TRX Reverse Curls are an effective alternative to traditional curls, offering versatility without the need for free weights. They are especially beneficial for those looking to add forearm strength and elbow joint stability to their upper-body training routine.
What muscles do TRX Reverse Curls work?
TRX Reverse Curls primarily target the biceps and forearms, especially the brachialis and brachioradialis, making it a great choice for developing arm strength and stability.
Is the TRX Reverse Curl good for beginners?
The TRX Reverse Curl is best suited for intermediate users due to the body control required, but beginners can modify the angle to reduce difficulty and build strength gradually.
How do I make TRX Reverse Curls harder?
To increase the difficulty of TRX Reverse Curls, step further under the anchor point to increase the angle or slow down the tempo for added time under tension.
Can I replace dumbbell curls with TRX Reverse Curls?
Yes, TRX Reverse Curls offer a bodyweight alternative that challenges the arms and core, making them a functional substitute for dumbbell curls.
Are TRX Reverse Curls safe for wrist pain?
If you have wrist pain, it's best to avoid TRX Reverse Curls or consult a health professional, as the pronated grip may increase wrist strain.