Best 3 TRX Exercises for Arms (Biceps) and How to do Them Effectively – Suspension Training

Published on: February 04, 2022

In this video and key technique points below, we’ll look at the best 3 TRX exercises for arms (biceps) and how to do them effectively with suspension training. Give these 3 exercises a go one after the other as a giant set. Get those biceps popping!

Make sure to practice incorporating the below effective technique points

00:23 What these 3 TRX exercises will do

  • Bicep curls – to target the peak, the sexy bathroom mirror flex shot
  • Hammer curls – for arm shape at rest
  • Reverse Grip curls – for width and definition as we target the brachialis (lies underneath and between the long and short bicep muscles) to push them away from each other

00:48 Effective technique TRX Bicep Curls

  • Keep a slightly broken wrist throughout and contract triceps at the bottom
  • An example of why we twist the wrist and how it affects the bicep muscle
  • Notice the slight inwards wrist rotation at the bottom for range of motion

02:37 Effective technique TRX Hammer Curls

  • Squeeze the tricep at the bottom to lengthen the bicep, bigger range of motion
  • Twist the wrist at the top of the motion so the pinky rotates up, thumb rates down. Hitting the peak pop of the bicep muscle.
  • Notice the grip positioning when holding the handles

04:18 Effective technique TRX Reverse Grip Curls

  • Squeeze the tricep at the bottom to lengthen the bicep
  • Twist thumb up and pinky down at the top, feel that squeeze!
  • Notice the wrist positioning past the head at the top, twisting and squeezing

+ 8-10 rep range
+ Spend 2 seconds at the top squeezing those biceps.

Feel that burn!

Adam, TRX Traveller

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Best 3 TRX Exercises for Arms (Biceps) and How to do Them Effectively - Suspension Training

TRX Traveller

I'm Adam, the TRX Traveller. My TRX Fitness Freedom Programs & Systems have helped people build lean muscle & lose weight to transform their body and mental well-being... using just a TRX suspension trainer at home. To live each day confident & energised (No experience required!).


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