Suspension Curls
TRX bicep curl — bodyweight bicep work with the natural rotation of suspension straps.
Level: Foundation
Primary: Biceps
Movement: Isolation
Tags: Pull
Type: Functional Fitness (Obstacle & Hybrid) Light Activity
Equipment: Suspension
Sports: Baseball Wrestling
Target muscles
The biceps brachii drives elbow flexion. The trunk braces against the body angle.
How to perform
Setup
Face the anchor. Grip the handles with palms facing up. Lean back at an angle with arms extended.
Execution
Curl the hands toward the forehead by bending at the elbows. Keep the upper arms still. Lower slowly.
Common mistakes
- Letting the upper arms drift.
- Hip dropping.
- Cutting the range.
- Body angle wrong for strength.
- Going too fast.
Progressions and regressions
Regress to a steeper angle (more upright). To progress, lower the angle.
Programming notes
Bicep accessory. 3 sets of 10-12 reps, twice a week.
