Videos
Instructions
- Stand facing the anchor point with feet shoulder-width apart.
- Grab the TRX handles using a neutral grip (palms facing each other).
- Lean back while keeping your body straight and arms extended.
- Curl your hands toward your forehead by flexing the elbows, keeping the upper arms stable.
- Pause briefly at the top, then slowly return to the starting position.
Technical Tips
- Keep your core tight and avoid sagging hips.
- Do not let the elbows flare outward; keep them in line with your shoulders.
- Control the movement throughout the range of motion.
Breathing Tips
- Inhale while lowering back to the starting position.
- Exhale as you curl yourself up toward the anchor point.
Medical restrictions
- Shoulder impingement or instability
- Elbow tendinitis
- Wrist strain or carpal tunnel syndrome
The TRX Hammer Curl is a bodyweight resistance exercise that effectively targets the biceps using suspension straps. Performed with a neutral grip, it emphasizes the brachialis and brachioradialis muscles, providing a more balanced arm development. By leveraging body position and gravity, this movement challenges both upper-arm strength and core stability. It’s an ideal choice for intermediate users seeking functional strength, especially in calisthenics or suspension-based training programs. The TRX setup allows for easy adjustment of difficulty by altering body angle, making it suitable for progressive overload. Additionally, the exercise requires minimal equipment, making it convenient for home or gym training. Its controlled motion improves joint integrity and enhances neuromuscular coordination, helping prevent overuse injuries. This curl variant is especially useful in training programs focused on compound support and core engagement while building upper-arm strength with minimal joint stress.
How do I make TRX Hammer Curls more difficult?
To increase difficulty in TRX Hammer Curls, step your feet closer to the anchor point to increase the incline, slow down the tempo, or add a pause at peak contraction.
What muscles do TRX Hammer Curls work?
TRX Hammer Curls primarily target the biceps, especially the brachialis and brachioradialis, while also engaging the shoulders and core for stability.
Can beginners do TRX Hammer Curls?
Yes, beginners can do TRX Hammer Curls by starting with a more upright body position to reduce resistance and focusing on form and control.
Are TRX Hammer Curls good for arm growth?
TRX Hammer Curls are excellent for arm growth, especially for developing the brachialis, which adds thickness to the upper arm when consistently trained.
Do I need a gym to perform TRX Hammer Curls?
No, TRX Hammer Curls can be performed at home or anywhere with a secure anchor point, making them a versatile and portable strength training option.