Think you need a full rack of weights for a serious upper body workout? Not so fast. Using just your bodyweight and your TRX Suspension Trainer, you can workout your delts, traps, pecs, biceps, triceps, and more. Whether you work out in a big box gym or a home gym, these five TRX exercises for your biceps will leave your arms and shoulders shaking in the best way possible.
Here's the gear we recommend you use for the exercises below:
Bicep Curl
Start with your elbows bent higher than your shoulders, with your pinky fingers aligned to your temples. Next, walk your feet forward until you feel your biceps engage. Lower your body down and away (toward the floor) until your arms are straight, then pull your body back up.
Additional challenges await those ready to level up their TRX bicep training. You can intensify a TRX bicep curl by walking your feet toward the anchor point and bringing them closer together – this simple adjustment dramatically increases the resistance. For those seeking even more intensity (and if you're unsure where you stand, our quick fitness assessment quiz can help determine if you're ready for advanced variations), the inverted bicep curl offers an exceptional challenge.
For the inversion, position your chest directly under the anchor point with your arms extended above your body. Keep your feet flat and knees bent at 90 degrees – here's a crucial tip: you'll need to engage your glutes to maintain that proper knee angle.
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Reverse Bicep Curl
Though the stance and angles for the Reverse Bicep Curl are very similar to the Bicep Curl, the grip is different. For this move, you should stand facing the anchor point with your palms facing down, so you can see the backs of your hands. Draw your knuckles toward your temples, then full extend your arms, and repeat. You'll feel this exercise in both your biceps and your forearms.
Single Arm Bicep Curl
For this move, you'll start standing sideways to your anchor point. Similar to the regular Bicep Curl, you'll start with your elbow bent higher than your shoulder, and your pinky finger aligned to your temple, but, for this move, the working arm will be to the side of your body that is closer to the anchor point. (For a standard Bicep Curl, your arm is directly in front of your body.) Lower your body down and away (toward the floor) until the working arm is straight, then pull your body back up.
Now that you have new TRX bicep exercises, combine them together with one of our thousands of workout classes at TRX Training Club:
