Suspension Trainer Biceps Curl

oec:suspension-trainer-biceps-curl

A closed-chain bodyweight arm exercise that isolates the elbow flexors using a suspension trainer.

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Also called: TRX Biceps Curl, TRX Bicep Curl, Suspension Biceps Curl, Suspension Curl, Biceps with TRX

How to do it

Face the suspension trainer anchor point and grasp the handles with a supinated (palms facing up) grip.
Walk your feet toward the anchor point to lean back, extending your arms until the straps are taut.
Engage your core and glutes to establish a rigid plank line from head to heels, with your upper arms raised to roughly shoulder height.

Keep your elbows pinned high and pointing directly at the anchor point.
Curl your body upward by flexing your elbows, bringing your hands toward your temples or forehead.
Squeeze your biceps hard at peak flexion without dropping your elbows.
Lower yourself under control by extending your elbows until your arms are straight, maintaining a stable plank.

Exhale as you curl your body upward; inhale as you slowly extend your arms back down.

Dropping the elbows to turn the movement into a row.: Keep upper arms horizontal and parallel to the floor throughout the entire rep.
Sagging at the hips or thrusting the pelvis forward.: Maintain glute and abdominal tension to hold a straight plank alignment.
Letting the straps lose tension at the top of the curl.: Stop just before the straps slacken to maintain continuous tension on the biceps.

Ensure the suspension trainer anchor point is rated for full body weight before leaning back.

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