How do I make the exercise harder or easier?

To increase resistance, move your feet closer to the anchor point to create a deeper lean. To make it easier, step further away from the anchor point to stand more upright.

Where should my hands finish at the top of the movement?

Your hands should move toward your temples or forehead rather than your chest. Keeping the hands high ensures you are targeting the biceps rather than your back.

Should my feet be together or apart?

Placing your feet together is more challenging for your core stability. If you feel unbalanced, adopt a slightly wider stance to provide a more stable base.

TRX Bicep Curl Guide: Form, Steps, and Benefits

Learn how to perform the TRX bicep curl with proper form. This guide covers step-by-step instructions and common mistakes for bodyweight arm training.

How to Perform

Adjust the TRX straps to mid-length and stand facing the anchor point while holding the handles with an underhand grip.
Lean back with your arms fully extended and your feet positioned toward the anchor point to create a manageable angle of resistance.
Keep your elbows high and aligned with your shoulders as you curl your hands toward your forehead.
Engage your core and glutes to maintain a straight line from your head to your heels throughout the movement.
Slowly lower your body back to the starting position by extending your arms while maintaining constant tension on the straps.
Exhale as you pull your weight up and inhale as you return to the starting position.

Common Mistakes

Dropping the elbows toward the ribs during the curl
Swaying the hips or arching the lower back
Using momentum or a 'sawing' motion with the straps
Failing to maintain a straight wrist position

Muscles Worked

Primary movers

Biceps

Stabilizers

Forearms
Core
Brachialis

Related Guides

Air Pushdown — Arms
Alternating Biceps Curls With Dumbbell — Arms
Alternating dumbbell hammer curl — Arms

Biceps · Arms