TRX Gorilla Biceps Curl Guide | Brachialis Focus
Master the TRX gorilla biceps curl with our expert guide. Strengthen your brachialis and biceps using functional suspension training techniques.
How to Perform
- Adjust the suspension trainer so the handles hang around waist height and stand facing the anchor point.
- Grasp the handles with a neutral palms-facing-each-other grip and lean back until your arms are fully extended.
- Step your feet forward to create a moderate angle with the floor while maintaining a rigid plank position from head to heel.
- Rotate your hands to a supinated palms-up position as you begin to curl your body toward the handles.
- Drive your hands toward your forehead while keeping your elbows high and fixed in space to isolate the upper arms.
- Squeeze your biceps at the peak of the movement before slowly lowering your body back to the starting position.
- Maintain constant tension on the straps throughout the entire range of motion to maximize muscle fiber recruitment.
Common Mistakes
- Dropping the elbows toward the ribs which shifts the load to the back muscles.
- Allowing the hips to sag or the lower back to arch instead of maintaining a solid plank.
- Losing tension in the straps at the top of the movement by leaning too far forward.
Muscles Worked
Primary movers
- Brachialis
Stabilizers
- Biceps Brachii
- Brachioradialis
- Core
Related Guides
- Air Pushdown — Arms
- Alternating Biceps Curls With Dumbbell — Arms
- Alternating dumbbell hammer curl — Arms
Brachialis · Arms