How to do a TRX Bicep Curl
Reviewed by Jim Parker, CPT, B.A. Kinesiology
About TRX Bicep Curl
Workouts with TRX Bicep Curl
Instructions for Proper Form
Similar to other curls, this isolation exercise targets the biceps. Unlike many other variations, this exercise relies on bodyweight to provide resistance. The use of TRX straps helps to prevent compensating for any discrepancies in strength between sides, as well as making it easier to adjust your resistance mid set.
- Stand upright facing the TRX anchor point with the straps extended.
- Gripping the handles with the palms facing up and your arms extended, step forward to position your body horizontally underneath the handles and place your feet shoulder-width apart.
- Brace your core to keep a neutral spine and straight alignment from your heels to your shoulders.
- Keep your elbows in front of your shoulders as you begin to flex them to bring the handles to your forehead.
- Once your forearms touch your biceps, return to the starting position.
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Adjusting Difficult with TRX
Copying someone else’s form is usually a great way to learn an exercise. With TRX straps, it can be a bit more tricky. Adjusting where you stand in relation to the anchor point will add more or less resistance to the exercise. Make sure you’re positioning yourself in a way that gives you the proper resistance for your current capabilities.
Sets & Reps Calculator
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Alternative Exercises to TRX Bicep Curl
1. Cable Bicep Curl
94.9 mSCORESWAPPED 1,186 TIMESSimilar to other curls, this isolation exercise targets the biceps. The use of cables allows you to apply tension to your biceps at a different angle than with free weights. This is especially helpful for applying tension at the top of your range of motion. Because you can maintain more tension on your biceps throughout the movement, this is especially helpful for building muscle mass in your biceps.
- Beginner
- Biceps
- Rope Cable
2. Hammer Curls
99.2 mSCORESWAPPED 905 TIMESSimilar to other curls, this isolation exercise targets the biceps. Unlike the standard Dumbbell Bicep Curl, this variation rotates your wrist into a more natural position. This rotation also help to emphasize the long head of the bicep. This is a great exercise for adding some variety to your curls as well as developing functional strength and building muscle mass.
3. Dumbbell Bicep Curl
99.6 mSCORESWAPPED 701 TIMESThis exercise is one of the most common isolation, biceps exercises out there. Dumbbells help prevent compensating for strength imbalances, as well as allows plenty of freedom in your range of motion. This is a staple exercise in most workouts, and is a great way to build strength and muscle mass in your biceps.
4. Cross Body Hammer Curls
95.4 mSCORESWAPPED 663 TIMESCross Body Hammer Curls are a variation on the more standard Hammer Curl. Like other variations this is an isolation exercise that targets the biceps. Unlike many other Hammer Curl variations, this exercises has you bring the weight across your body instead of straight up and down.
5. Waiter Curls
85.5 mSCORESWAPPED 499 TIMESMimics holding a tray, focusing on the biceps with palms up and elbows tight. This isolation exercise enhances stability and muscle control, leading to improved arm aesthetics and strength, making it ideal for those focusing on bicep shape and functional grip strength.
6. Seated Dumbbell Curl
98 mSCORESWAPPED 453 TIMESSimilar to other curls, this isolation exercise targets the biceps. The use of dumbbells helps prevent compensating for strength discrepancies between sides, as well as not restricting range of motion. Performing curls from a seated position also helps to prevent cheating by swaying your body to assist in raising the weight.
7. Overhead Cable Bicep Curl
52.8 mSCORESWAPPED 411 TIMESThe Overhead Cable Bicep Curl is an isolation exercise that targets the biceps from an overhead position, using cables to maintain constant tension throughout the entire range of motion. This variation emphasizes the peak contraction of the biceps and stretches the muscles under load, which can lead to increased muscle hypertrophy. The unique angle helps isolate the biceps more effectively than traditional curls, reducing the involvement of secondary muscle groups and focusing on bicep strength and definition. It's especially beneficial for those aiming to sculpt their upper arms and enhance the visual appearance of the biceps.
- Beginner
- Biceps
- Rope Cable
8. Machine Bicep Curl
93.1 mSCORESWAPPED 405 TIMESSimilar to other curls, this isolation exercise targets the biceps. The use of a machine adds stability to the movement by forcing you to use a fixed range of motion. This added stability means you can focus more on exertion than stabilizing the movement. Since your range of motion is fixed, this is a great exercise for learning, or to push the limits of this movement.
- Beginner
- Biceps
- Bicep Curl Machine
9. Cable Rope Hammer Curls
72.7 mSCORESWAPPED 397 TIMESCable Rope Hammer Curls focus on the biceps and brachialis with a neutral grip, offering a variation that differs from standard curls by emphasizing the outer biceps and forearms. Using a rope attachment on a cable machine allows for a full range of motion while providing constant tension, leading to improved muscle growth and strength. This exercise is particularly effective for developing arm thickness and grip strength, making it a valuable addition to any arm workout routine for balanced muscle development.
- Beginner
- Biceps
- Rope Cable
10. Concentration Curl
91.3 mSCORESWAPPED 384 TIMESConcentration Curl is an isolation exercise that targets the biceps with a high degree of focus. Seated with legs spread, you rest one arm against the same-side thigh and curl a dumbbell from a fully extended arm position to full contraction, keeping the elbow stationary. This position minimizes the involvement of other muscles, ensuring the bicep is fully engaged throughout the movement. Concentration Curls are effective for increasing bicep strength and enhancing muscle definition. They allow for precise form control and can help identify and correct imbalances between arms.