Biceps
TRX Curl
The TRX 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
How to do it
- Adjust the straps to mid length and hold the handles with palms facing each other.
- Face the anchor and lean back with straight arms until the straps are taut.
- Brace the body in one line from head to heels.
- Curl the hands toward the shoulders, turning the palms up as you rise.
- Lower slowly, turning the palms back in as the arms straighten.
Tips
- Squeeze the glutes to keep the body rigid like a plank.
- Move the feet a small step at a time to fine-tune the difficulty.
Common mistakes
- Pulling with the shoulders so the elbows drop toward the hips.
- Dropping back into the straps without control.
Muscles worked by the TRX Curl
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 Curl alternatives
Same equipment
Different equipment
Make it harder
Frequently asked questions
What muscles does the TRX Curl work?
Mainly the biceps (short head) and biceps (long head). The brachialis assist.
Is the TRX Curl good for beginners?
Yes. The TRX 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 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 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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