Arms
Trx Single Arm Bicep Curl
A functional isolation movement that builds arm strength while demanding total core stability.
How to perform.
Follow the sequence — setup is half the lift.
Stand sideways to the anchor point and grab one handle with an underhand grip, keeping your arm extended and palm facing upward.
Walk your feet toward the anchor point to create a slight lean, maintaining a straight line from your head to your heels.
Extend your non-working arm out to the side or across your chest to help maintain balance and prevent torso rotation.
Curl your hand toward your temple by flexing the elbow, keeping your upper arm parallel to the floor throughout the movement.
Squeeze your bicep at the top of the contraction for one second while resisting the urge to rotate your hips.
Slowly lower your body back to the starting position by extending your arm with control, maintaining tension in the strap.
Common mistakes.
Fix these first — they cost reps, kilos, and joints.
- Dropping the elbow toward the ribs during the curl
- Rotating the hips or shoulders to create momentum
- Allowing the TRX strap to go slack at the bottom of the movement
- Leading the movement with the hips instead of the arm
Muscles worked.
The primary movers do the work; the stabilizers keep the path honest.