TRX Bicep Curl
Primary
Biceps
Secondary
Forearms, Core
Equipment
Trx
Difficulty
Intermediate
Type
Pull
NASM-CPT, CSCS certified trainers. Every guide is built from peer-reviewed research and real coaching experience.
Use when training with suspension trainer or for bodyweight bicep work. The TRX Bicep Curl — a isolation pulling movement — is one of the most effective ways to train your biceps, with secondary work on your Brachialis and Forearms.
Everything You Need to Know About the TRX Bicep Curl
The TRX Bicep Curl is a intermediate difficulty exercise that targets your Biceps brachii. It's a popular choice for building strength and muscle in these areas. When should you use it? Use when training with suspension trainer or for bodyweight bicep work. This timing makes the most of your workout and helps you get better results. Who is this for? Intermediate lifters comfortable with suspension training. Whether you're just starting out or working toward a specific goal, this exercise fits into your routine.
Muscles worked: TRX Bicep Curl
Primary
Secondary
Stabilizers
TRX Bicep Curl form guide
- 1
Hold TRX handles facing the anchor point.
- 2
Lean back with arms extended, body in straight line.
- 3
Keep elbows high and stationary.
- 4
Curl body toward hands by flexing biceps.
- 5
Squeeze biceps at peak contraction.
- 6
Extend arms to return to starting position.
What are the best tips for the TRX Bicep Curl?
The further you lean back, the harder it becomes.
Keep core engaged throughout.
Maintain body alignment during movement.
What are common TRX Bicep Curl mistakes to avoid?
Letting elbows drop - changes exercise.
Letting your elbows drift wide during the TRX Bicep Curl shifts load onto your shoulder joint instead of your Biceps brachii. Keep them tucked at about 45 degrees to protect your rotator cuff and keep tension where it belongs.
Bending at hips - breaks body alignment.
Losing hip position during the TRX Bicep Curl shifts the loading pattern away from your Biceps brachii and can compress your lower back. Stay planted and let your Biceps brachii do the work.
Not controlling the eccentric - misses muscle work.
On pulling movements like the TRX Bicep Curl, this mistake typically means your arms are doing work that should come from your Biceps brachii. Initiate every rep by engaging your Biceps brachii first, then let your arms follow.
Is the TRX Bicep Curl right for you?
Intermediate lifters comfortable with suspension training.
How to Program the TRX Bicep Curl
Lower reps with heavier weight builds raw strength. Your muscles and nervous system adapt to handle more load over time. This range is best for strength-focused goals.
This rep range keeps your muscles under tension long enough to trigger growth. Most people see the best muscle-building results in this zone. It balances strength and muscle size.
Higher reps with lighter weight builds muscular endurance and improves conditioning. This range is good for joint health and building work capacity.
General guideline: 3 sets of 12-15 reps. Rest 45-60 seconds.
What are good alternatives to the TRX Bicep Curl?
Chin-Up
Inverted Row
Resistance Band Curl
Other Variations
- Single Arm TRX Curl
- TRX Hammer Curl
This Exercise Is in Your Plan
MySetPlan picks the right exercises for your goals — like the TRX Bicep Curl — and builds them into a monthly program. Every set, every rep, planned out.
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Safety Notes
- Check TRX anchor is secure.
- Start with easier angle.