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Biceps

TRX Bicep Curl

The TRX Bicep Curl is a strength exercise with a TRX for your biceps. Share of the load in the Zulta muscle model: biceps (short head) 31%, biceps (long head) 29% and brachialis 17%.

Also known as: suspension curl

Level: BeginnerEquipment: TRXSingle-joint (isolation)

How to do it

  1. Adjust the straps to mid length and hold one handle in each hand, palms up.
  2. Face the anchor and walk the feet forward until the body leans back at an angle.
  3. Straighten the arms in front of you at shoulder height with the body in one line.
  4. Curl the hands toward the forehead, pulling the body up toward the anchor.
  5. Straighten the arms slowly to lower the body back to the start.

Tips

  • Walk the feet closer to the anchor to make it harder, farther away to make it easier.
  • Keep the elbows pointing at the anchor and at shoulder height.

Common mistakes

  • Letting the hips sag so the body bends at the waist.
  • Dropping the elbows toward the ribs, which turns it into a row.

Muscles worked by the TRX Bicep Curl

  • Biceps (short head) Primary31%
  • Biceps (long head) Primary29%
  • Brachialis Secondary17%
  • Brachioradialis Minor6%
  • Forearm flexors Minor6%
  • Upper abs Stabilizer5%
  • Front delts Stabilizer3%
  • Spinal erectors (lower back) Stabilizer3%

Share per muscle in the Zulta muscle model. The model spreads the load of one rep over 40 muscles, based on EMG and biomechanics research.

Body weight as load. Elbow flexion with a supinated grip: both biceps heads lead, brachialis assists, the forearm muscles hold the wrist.

TRX Bicep Curl alternatives

Same equipment

Different equipment

Make it harder

Frequently asked questions

What muscles does the TRX Bicep Curl work?

Mainly the biceps (short head) and biceps (long head). The brachialis assist.

Is the TRX Bicep Curl good for beginners?

Yes. The TRX Bicep Curl is rated beginner in the Zulta library: the technique is easy to learn with a light weight.

What is a good alternative to the TRX Bicep Curl?

For example the Chin Up Curl, Axle Bar Curl and Band Curl. They train mostly the same muscles, some with different equipment.

How do you make the TRX Bicep Curl harder?

Add weight or reps, or move on to the Axle Bar Curl and Leaning Dumbbell Curl.

Sources

  • Oliveira et al. 2009, J Sports Sci Med 8(1):24-29 (shoulder position and biceps activity)

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