TRX – How to Build Bigger Triceps and Biceps (short head)

@Erikaengwall and @Richard.silvester⁣ (instagram) requested a TRX video for triceps and biceps, aside from the usual extension and curl here’s two variations to hit them at different angles for extra development ⁣ TRX BICEPS 1/2 CURLS (SHORT HEAD) KEY FOCUS:⁣ Keep a constant tension on the bicep with a small range of motion and pull […]

Written By TRX Traveller

On 29th April 2020
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@Erikaengwall and @Richard.silvester⁣ (instagram) requested a TRX video for triceps and biceps, aside from the usual extension and curl here’s two variations to hit them at different angles for extra development ⁣

TRX BICEPS 1/2 CURLS (SHORT HEAD) KEY FOCUS:⁣

  • Keep a constant tension on the bicep with a small range of motion and pull your wrists apart and out across your ⁣⁣⁣forehead⁣
  • Pronate your wrist at the top (twist your wrists so your thumbs turn outwards)⁣⁣⁣⁣ hold the TRX handles at the edge so your little finger is close to the edge
  • … then focus your mind on squeezing your bicep as hard as you can at the top⁣⁣⁣⁣
  • Try to curl your arms towards your forehead, not just bend at the elbow (if this sounds weird watch the video at around 20 secs for a demonstration)⁣

*3sets – 8-12 reps⁣ ⁣

TRX TRICEP DIPS:⁣

  • Push the TRX handles back into the surface⁣
  • On the upward phase push slightly forward and up⁣
  • Focus on squeezing your entire arm by gripping the TRX handle as hard as you can throughout⁣
  • …especially at the top (extra eye popping, red face squeezing should happen here)

*3sets – 6-8 reps⁣ ⁣

TEMPO:⁣
4 sec downward phase⁣⁣⁣
0 sec pause at bottom⁣⁣⁣
1 sec contraction upward phase⁣⁣⁣
0 sec pause at top⁣

If there’s any specific TRX exercise or muscle area targeting you’d like to see? Let me know in the comments below or message me on Instagram @trxtraveller and I’ll make you a demonstration vid.

Adam

Adam

TRX Traveller

Hello there! Thanks for visiting my blog. It's my mission and passion to help people achieve their fitness goals using a TRX absolutely anywhere. I've spent 5yrs TRX’ing 32 countries with no end in sight. If you're looking for a progressive TRX workout guide? Find it below. Here's to your Fitness Freedom!

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