One of the many pros of this method of training is developing a strong core. For this move, you should stand facing the anchor point with your palms facing down, so you can see the backs of your hands. The great thing about TRX training is portable cables that offer the ability to workout anywhere. Stand with your feet closer together for even more challenge during the exercise. Next work the handles toward your sternum, tapping your chest with your knuckles, and extending your elbows high and wide. Walk your feet toward the anchor point keeping core tight. This places your body slightly leaned back with tension on the cables. It may also be a good idea to enlist the guidance of a qualified personal trainer or TRX coach. This classic exercise targets the biceps with shoulders, forearms, and core assisting during the movement. 2014, Dannelly BD et al. The TRX biceps curl is an alternative way to build arm and core strength. Adjust the strap to mid-length., stand facing the anchor the palms facing each other and one handle in each hand. 5 TRX Bicep Workouts You Should Be Doing Daily. Adjust the strap to mid-length. If you’re considering TRX training and are new to exercise, workouts performed in stable conditions is recommended before adding the instability of suspension straps. Though the stance and angles for the TRX Reverse Bicep Curl are very similar to the TRX Bicep Curl, the grip is different. Avoid jerky movements during the biceps curl. This may happen because you’re tired or not staying focused on body position. Maintain the same tight core and cable tension as you perform the biceps curl with increased stability. You not only feel stronger, but you also feel better in general. 2018, José Luis Maté-Muñoz et al. Slowly lower back to straight arms and repeat. It’s better to stop and take a rest when you feel fatigued than hurt your back not being able to hold good form. Similar to the regular TRX Bicep Curl, your elbow should be bent higher than your shoulder and your pinky finger aligned to your temple, but, for this move, the working arm will be to the side of your body that is closer to the anchor point. High-Intensity Interval Training Using TRX Lower-Body Exercises Improve the Risk of Falls in Healthy Older People. Tip: stagger your feet to provide more stability throughout the movement, and keep your hand anchored on your hip to assist in preventing rotation through the movement. Start with elbows bent higher than your shoulders, palms facing you, and handles toward your forehead. Because TRX involves so many muscle groups for every exercise, it can also benefit your day-to-day life activities. You don't need dumbbells or bands to develop your bicep strength; all you need is a TRX Suspension Trainer. The TRX Bicep Curl is classic that should be a part of any arm workout. Follow these simple steps to perform the TRX Biceps Curl: The TRX biceps curl is performed in unstable conditions and special attention is required for proper form and technique. Bring the knuckles closest to your fingernails together so they are touching. Lower your body down and away (toward the floor) until the working arm is straight, then pull yourself back up. Journal of Aging and Physical Activity. The following tips will reduce the risk of injury during the TRX biceps curl. The following are common mistakes to avoid during this exercise. Is your core tight, body straight, and angle position good for your fitness level? For this move, you should stand facing the anchor point with your palms facing down, so you can see the backs of your hands. Acute and Chronic Health Benefits of TRX Suspension Training. Maintaining a strong plank, lower your body down and away (toward the floor) until your arms are straight, then with control pull your body back up, and repeat. (For a standard Bicep Curl, your arm is directly in front of your body.) Journal of Strength and Conditioning. You'll feel this exercise starting in both your biceps and your forearms. Because of this instability, it’s important to be aware of your body position and movement during TRX training. Balance on one leg as you perform the exercise for increased intensity and core work. 2016, Ⓒ 2020 About, Inc. (Dotdash) — All rights reserved. Avoid the risk of injury by making sure you are set up correctly from the start. J Sports Sci Med. This forces you to constantly engage your core to perform the movement. The TRX Bicep Curl is classic that should be a part of any arm workout. Read our, Strengthen your Upper Back With the TRX Row, How TRX Training Improves Strength, Balance, and Flexibility, How to Perform the TRX Cross Balance Lunge, The Best Pull Exercises for Targeting Different Areas of the Body, How to Perform TRX Golf Swing: Techniques, Benefits, and Variations, How to Perform the TRX Pistol Squat: Techniques, Benefits, and Variations, Muscle Activation during Push-Ups with Different Suspension Training Systems, The Effectiveness of Traditional and Sling Exercise Strength Training in Women, High-Intensity Interval Training Using TRX Lower-Body Exercises, Effects of Instability Versus Traditional Resistance Training, Acute and Chronic Health Benefits of TRX Suspension Training. Be aware of how your straps feel during the TRX biceps curl and adjust for any slack to maintain tension on the cables. Effective TRX exercise requires the suspension straps to remain tight throughout each movement. Attach cables to an anchor point above your head adjusting the straps to hang down about mid-length.