How do I make TRX biceps curls harder or easier?

Adjust the difficulty by changing your body angle: walk your feet further forward for a more horizontal position to increase resistance, or step back toward vertical to make it easier. You can also slow down the tempo or pause at the top of each rep to increase intensity.

Should my elbows stay in one place during TRX biceps curls?

Yes, your elbows should remain fixed at shoulder height throughout the entire movement. Allowing them to drop forward or drift backward reduces biceps activation and turns the exercise into more of a row.

Can TRX biceps curls replace dumbbell curls?

TRX biceps curls can be an effective alternative that adds variety and challenges stability, but they offer less precise load control than dumbbells. Both exercises have value, and TRX curls work well when equipment is limited or when you want to incorporate bodyweight training into your program.

Biceps Curl (TRX)

The biceps curl (TRX) is a bodyweight exercise that uses suspension straps to train the biceps through a curling motion while your body is angled back. It suits lifters who want to build arm strength and size using adjustable resistance controlled by body position.

Muscle group: Biceps
Primary muscles: biceps
Equipment: Other

How to do the Biceps Curl (TRX)

Adjust the TRX straps to mid-length and grasp the handles with an underhand grip, palms facing up.
Walk your feet forward and lean back until your arms are fully extended, body straight, and weight is on your heels.
Position your elbows high and keep them in place as you curl your body upward by bending at the elbows.
Pull until your hands are near your temples and your biceps are fully contracted.
Lower yourself back to the starting position with control, maintaining elbow height throughout.

Form tips

Keep your elbows locked in position at shoulder height throughout the movement to maintain constant tension on the biceps.
Maintain a rigid plank position from head to heels to prevent your hips from sagging or piking.
Walk your feet further forward to increase difficulty or step them back to reduce resistance as needed.

Common mistakes

Letting the elbows drop during the curl reduces biceps engagement and shifts tension to the shoulders and back.
Allowing the hips to sag breaks the body line and reduces core stability, making the movement less effective.
Using momentum to swing upward instead of controlled curling diminishes time under tension and biceps activation.

Sets and reps

For strength, perform 3 to 4 sets of 6 to 8 reps with a more horizontal body angle; for hypertrophy, use 3 to 4 sets of 10 to 15 reps with a slightly more upright position.

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Frequently asked questions

How do I make TRX biceps curls harder or easier?: Adjust the difficulty by changing your body angle: walk your feet further forward for a more horizontal position to increase resistance, or step back toward vertical to make it easier. You can also slow down the tempo or pause at the top of each rep to increase intensity.
Should my elbows stay in one place during TRX biceps curls?: Yes, your elbows should remain fixed at shoulder height throughout the entire movement. Allowing them to drop forward or drift backward reduces biceps activation and turns the exercise into more of a row.
Can TRX biceps curls replace dumbbell curls?: TRX biceps curls can be an effective alternative that adds variety and challenges stability, but they offer less precise load control than dumbbells. Both exercises have value, and TRX curls work well when equipment is limited or when you want to incorporate bodyweight training into your program.

More bicep exercises

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