Arms
TRX hammer curl
A suspension-based bicep variation that targets the brachialis and forearms using your own bodyweight for resistance.
How to perform.
Follow the sequence — setup is half the lift.
Adjust the suspension straps to mid-length and stand facing the anchor point while holding the handles with a neutral, palms-in grip.
Lean back with your arms fully extended until the straps are taut, positioning your feet toward the anchor to set the desired level of resistance.
Engage your core and maintain a straight line from your head to your heels to ensure a stable plank position throughout the movement.
Curl your body toward the handles by flexing your elbows while keeping your upper arms stationary and parallel to the floor.
Continue the movement until your thumbs are near your temples, maintaining the neutral grip to emphasize the outer bicep and forearm.
Slowly lower your body back to the starting position by extending your arms with control, resisting the pull of gravity.
Common mistakes.
Fix these first — they cost reps, kilos, and joints.
- Splaying the elbows outward rather than keeping them tucked and parallel.
- Allowing the hips to sag or the back to arch instead of maintaining a rigid plank.
- Using momentum or a swinging motion to pull yourself up instead of isolated muscle contraction.
- Failing to maintain constant tension on the straps at the bottom of the movement.
Muscles worked.
The primary movers do the work; the stabilizers keep the path honest.