Primary
Biceps
Secondary
Forearms, Core
Equipment
Trx
Difficulty
Intermediate
Type
Pull
See how TRX Bicep Curl could fit a workout
The example below shows one possible placement. Your purchased plan is built from your assessment, and Ely checks every exercise before approving it.
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This page is not medical advice or a rehabilitation protocol. Ely's personal review applies to purchased workout plans and does not replace an in-person assessment by a licensed healthcare professional.
TRX bicep curls use suspension straps to turn your bodyweight into bicep resistance. You lean back with arms extended, then curl your body toward your hands by flexing your biceps. The further back you lean, the harder the exercise becomes. This self-scaling difficulty makes TRX curls adaptable to any fitness level.
When to use it
Use when training with suspension trainer or for bodyweight bicep work.
Who it's for
Intermediate lifters comfortable with suspension training.
Keep your elbows high and stationary—at about shoulder height. Your body should remain rigid like a plank as you curl. The only movement is at your elbows. If your hips sag or elbows drop, you are making the exercise easier.
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Hold TRX handles facing the anchor point.
Lean back with arms extended, body in straight line.
Keep elbows high and stationary.
Curl body toward hands by flexing biceps.
Squeeze biceps at peak contraction.
Extend arms to return to starting position.
The further you lean back, the harder it becomes.
Keep core engaged throughout.
Maintain body alignment during movement.
Use TRX curls when training with suspension equipment, for bodyweight arm work, or when traveling. They work well in circuits or as a finishing exercise. Adjust difficulty by changing your body angle relative to the anchor point.
Letting elbows drop - changes exercise.
Letting your elbows drift away from the intended path during the TRX Bicep Curl can change which muscles carry the load. Use the elbow position described in the setup cues and keep it consistent through each rep.
Bending at hips - breaks body alignment.
Losing hip position during the TRX Bicep Curl changes the loading pattern and can reduce the intended work for your Biceps brachii. Keep your hips aligned with the setup cues and move only through the range you can control.
Not controlling the eccentric - misses muscle work.
On an upper-body pulling movement like the TRX Bicep Curl, this mistake can shift work away from your Biceps brachii. Keep your torso stable and guide the load through the intended pulling path.
Intermediate lifters comfortable with suspension training.
These ranges illustrate ways to organize training. They are not an individual prescription. Adjust them for the exercise, your experience, and the rest of your program.
Heavier loads can be useful for developing maximum strength. The range shown is an example, and the load must match your current technique and capacity.
Muscle growth can occur across different loads and repetition ranges. This example is not a uniquely effective zone; your overall program and effort also matter.
This is an example of a longer set. A repetition target alone does not establish joint safety or whether the exercise is appropriate for you.
Example: 3 sets of 12-15 reps. Rest 45-60 seconds.
Background for resistance exercises: the 2026 ACSM position stand covers healthy adults, and a load-comparison review found similar muscle growth across loads in studies using sets taken to muscular failure. These findings do not validate every exercise-specific range shown here or require training to failure.
This is one example of how TRX Bicep Curl could sit inside a complete workout. Your plan may use different movements after Ely checks your assessment.
Sample workout
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Frequently Asked Questions About the TRX Bicep Curl
The TRX Bicep Curl primarily targets the Biceps brachii, making it an effective exercise for biceps development. Secondary muscles worked during the TRX Bicep Curl include Brachialis, Forearms, providing additional training stimulus. Stabilizer muscles engaged include Core, Shoulders.
Our library labels TRX Bicep Curl as intermediate. That category is not an individual assessment. Review the setup, movement instructions, and safety notes, and seek qualified guidance if you are unsure how to perform it.
The programming section shows examples for TRX Bicep Curl. The appropriate amount depends on your current ability, the exercise, and your other training. The listed ranges are not an individual prescription or a guarantee of a particular outcome.
The main equipment listed for TRX Bicep Curl is a trx. Check the instructions for any additional support, anchor, bench, rack, or clear space needed. The equipment label alone does not confirm that your home setup is suitable.
Good alternatives to the TRX Bicep Curl include: Chin-Up, Inverted Row, Resistance Band Curl. These exercises target similar muscle groups as the TRX Bicep Curl and can be used as substitutes based on your equipment availability, gym setup, or training preferences.