How do I make the exercise harder or easier?

Adjust the difficulty by changing your foot position; walking closer to the anchor point increases the resistance, while stepping away makes it easier.

Why does my shoulder hurt during this move?

Ensure your shoulder blade is retracted and depressed. If the pain persists, reduce the angle of your lean or check that your elbow is not drifting too high.

Can I do this with both hands if single arm is too difficult?

Yes, the standard TRX bicep curl uses both hands and provides more stability, making it a great regression before attempting the single-arm version.

How to Do a TRX Single Arm Bicep Curl | Form Guide

Master the TRX single arm bicep curl with our expert guide. Learn proper form, common mistakes, and how to build peak bicep definition using suspension training.

How to Perform

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

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

Primary movers

Biceps

Stabilizers

Forearms
Obliques
Shoulder Stabilizers

Related Guides

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

Biceps · Arms