Video
Instructions
- Adjust the TRX straps to mid-length and face the anchor point.
- Grab the handles with an underhand grip, arms extended in front of you at shoulder height.
- Step your feet forward to create an incline, keeping your body straight and core engaged.
- Curl your body toward the handles by bending your elbows, keeping upper arms stationary.
- Pause briefly at the top, then slowly extend your arms to return to the starting position.
Technical Tips
- Keep your elbows high and fixed to maintain constant tension on the biceps.
- Avoid using momentum; control the movement throughout.
- Engage your core to prevent excessive swinging or arching.
Breathing Tips
- Inhale as you prepare and lower your body.
- Exhale while curling your body up toward the handles.
Restrizioni mediche
- Elbow tendinitis
- Shoulder impingement
- Wrist strain or carpal tunnel syndrome
The TRX Biceps Curl is a bodyweight resistance exercise that effectively targets the biceps using suspension straps. By leveraging gravity and your own body weight, this movement provides a scalable and joint-friendly alternative to traditional weighted curls. It’s particularly beneficial for those looking to build upper arm strength, improve joint stability, and enhance functional muscle control. The standing inclined position engages the core and promotes full-body coordination, making it a dynamic choice for both fitness enthusiasts and athletes. Because the difficulty level can be adjusted by changing your foot position, the TRX Biceps Curl is suitable for various fitness levels. This exercise not only isolates the biceps but also recruits supporting muscles such as the forearms, shoulders, and core to maintain posture and stability throughout the movement. Incorporating the TRX Biceps Curl into your routine can help you build defined, strong arms while improving overall functional strength and body awareness.
How do I make TRX Biceps Curls easier?
To make TRX Biceps Curls easier, step back to reduce the incline of your body. The more upright you are, the less resistance you’ll feel from your body weight.
What muscles do TRX Biceps Curls work?
TRX Biceps Curls primarily target the biceps brachii and secondarily engage the brachialis, forearms, front deltoids, and core stabilizers for posture control.
Are TRX Biceps Curls good for building arm strength?
Yes, TRX Biceps Curls are excellent for building functional arm strength by using bodyweight resistance to isolate and strengthen the biceps in a controlled motion.
Can beginners do TRX Biceps Curls?
Yes, beginners can perform TRX Biceps Curls by adjusting the strap length and standing more upright to decrease the difficulty level.
Do I need to go to a gym to do TRX Biceps Curls?
No, TRX Biceps Curls can be done anywhere you can securely anchor the suspension straps, such as at home, outdoors, or at the gym.