TRX Biceps Curl: how to do it right
In short: TRX biceps curl, a biceps isolation exercise loaded at maximum at mid-range thanks to your bodyweight and the angle of the straps.
How to do it, step by step
- 1Grab the handles in supination (palms facing you), arms extended, body leaning back and braced from head to heels.
- 2The further your feet walk forward, the harder it gets: set the lean according to your level.
- 3Bend the elbows to bring your hands toward your forehead, elbows high and still.
- 4Pull up to a clear biceps contraction without breaking body alignment.
- 5Lower slowly controlling the extension, without releasing tension at the bottom.
- 6Chain reps with no dead time, continuous rhythm 2 seconds up, 2 seconds down.
The mistake to avoid
Don't let your elbows drop: keep them high and still to isolate your biceps.
Other common mistakes
- Elbows dropping and drifting backward during the pull: lock them high and fixed to isolate the biceps.
- Body folding at the hips to cheat: keep a rigid plank, only the elbows move.
- Free-fall lowering that skips the mid-range: control the extension to exploit the max tension zone.
- Feet too far back making the exercise too easy: walk them forward to increase the resistance.
Muscles worked
- Main:
- Biceps
- Supporting:
- Forearms
The biceps brachii is the prime mover, it flexes the elbow and supinates the forearm. The brachialis (under the biceps) and the forearm's brachioradialis assist the flexion. The finger flexors and grip work to hold the handles, and the trunk braces to lock the body position.
What to replace it with
Same muscle, same part of the movement: these exercises do the same job.
- Straight Barbell Curl ›
- Standing EZ-Bar Curl ›
- Standing Dumbbell Biceps Curl ›
- Kettlebell Biceps Curl ›
- Water Bottle Curl ›
Frequently asked questions
How do I do the TRX biceps curl correctly?
Handles in supination, arms extended, body in a rigid plank leaning backward. You bend only the elbows to bring your hands toward your forehead, elbows high and fixed, to a clear biceps contraction. You lower slowly controlling the extension without releasing tension at the bottom. Nothing else moves but your forearms.
How far should I go on the TRX curl?
Arms extended at the bottom, hands at forehead level at the top, full range. But the part that really counts is the middle: when your forearms are close to horizontal, the strap pulls perpendicular to your arm and the tension is at its maximum. Never rush that central zone, that's where the biceps takes the load.
Where should it pull?
You should feel the biceps burn, especially passing through mid-range. The forearms and grip also warm up because they hold the handles, that's normal. If you only feel your shoulders or back, your elbows have moved or your body has folded: relock the plank and put the elbows high again.
How fast should I do the reps?
Two seconds up, two seconds down, continuous, with no dead time. The TRX doesn't forgive jerks: if you speed up, you cross the mid-range without loading it. Deliberately slow the pass through the middle of the range, that's where you gain stimulus without adding an ounce.