How do I make the exercise harder or easier?

You can adjust the resistance by changing your foot position. Move your feet closer to the anchor point to increase the angle and difficulty, or step further back to make the exercise easier.

What is the benefit of the hammer grip over a standard curl?

The neutral grip shifts more of the workload onto the brachialis and the brachioradialis of the forearm. This helps build thickness in the arms and improves grip strength.

Where should my elbows be positioned during the curl?

Your elbows should remain high and fixed in space, roughly at shoulder height. If your elbows drop toward your ribs, you are engaging your back muscles rather than isolating your arms.

TRX Hammer Curl Guide: Build Bicep and Forearm Strength

Master the TRX hammer curl with our expert guide. Learn the proper neutral-grip form to target your biceps, brachialis, and forearms using suspension training.

How to Perform

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

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

Primary movers

Biceps

Stabilizers

Brachialis
Brachioradialis
Core

Related Guides

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

Biceps · Arms