Suspension Trainer Wide Biceps Curl

oec:suspension-trainer-wide-biceps-curl

A bodyweight biceps isolation exercise using a suspension trainer with flared elbows to challenge elbow flexion from an abducted shoulder position.

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Also called: TRX gorilla biceps curl, TRX gorilla curl, Suspension trainer gorilla curl, TRX wide biceps curl, Suspension wide curl

How to do it

Face the suspension trainer anchor point and grasp the handles with a neutral grip (palms facing each other).
Walk your feet forward to lean back, creating an incline appropriate for your strength.
Raise your upper arms out to the sides at chest height with elbows slightly flared, bracing your core and glutes into a rigid plank.

Keeping your upper arms stationary and parallel to the floor, flex your elbows to pull your body forward toward the handles.
Squeeze your biceps hard at the peak of the contraction as your hands approach your chest or head.
Lower your body under control by slowly extending your elbows back to the starting position without dropping your hips.

Exhale as you curl your body upward, and inhale as you lower yourself under control.

Dropping the elbows into a row motion rather than isolating elbow flexion.: Keep upper arms fixed at shoulder level so the only moving joint is the elbow.
Sagging at the hips or hyperextending the lower back to create momentum.: Squeeze the glutes and brace the abs to maintain a straight line from heels to head.

Ensure the suspension trainer anchor point is secure before placing full bodyweight on the straps.
Adjust foot position backward to reduce resistance if form breaks down.

This record: CC-BY-SA-4.0.