Bicep Curl (TRX)
The TRX Bicep Curl is a bodyweight isolation exercise that targets the biceps and forearms using suspension straps. By adjusting the angle of your body, it provides scalable resistance while engaging your core for stability.
Since resistance in TRX training depends heavily on body angle, our AI analyzes your reported RPE and rep performance to ensure you are training at the correct intensity rather than just guessing the angle. By tracking your biceps recovery status and daily HRV, the app can prescribe the perfect volume to stimulate growth without overtraining these smaller muscle groups, while also monitoring for elbow joint stress.
Form Cues
- Keep your elbows high and aligned with your shoulders throughout the movement.
- Maintain a rigid plank position from head to heels with glutes engaged.
- Curl your hands toward your forehead or ears rather than your chest.
- Squeeze your biceps hard at the top of the contraction.
- Lower your body slowly with control to maximize time under tension.
- Don't let your elbows drop down towards your ribcage during the curl.
- Don't allow your hips to sag or pike; keep the core engaged.
- Don't pull with your back or use momentum to initiate the movement.
- Don't let the straps go slack at the bottom of the rep.
Common Mistakes
- Dropping elbows during the eccentric phase
- Sagging hips or breaking plank alignment
- Curling towards the chest instead of the forehead
- Rushing the lowering phase
- Using momentum to start the curl
Muscles Worked
This exercise primarily isolates the biceps brachii (both long and short heads) by forcing them to lift your body weight against gravity. Unlike standard dumbbell curls, the instability of the straps heavily recruits the forearms and core muscles to maintain proper alignment and prevent the body from swaying.
Primary
Secondary
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