Arms
TRX gorilla biceps curl
A high-tension TRX variation designed to peak the arms by emphasizing the often-neglected brachialis muscle.
How to perform.
Follow the sequence — setup is half the lift.
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.
Fix these first — they cost reps, kilos, and joints.
- 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.
The primary movers do the work; the stabilizers keep the path honest.