How many reps of the TRX biceps curl should a beginner do?

Start with 2 to 3 sets of 8 to 12 reps, feet well back from the anchor so the body stays fairly upright and the lean is shallow. Progress by walking the feet forward to increase the lean before adding reps, since foot position is what sets the resistance here.

What can I use instead of a TRX for a biceps curl with no weights?

A resistance band anchored at the feet or a low point gives a similar joint-friendly curl without a suspension trainer. If you have any weight around the house, even a filled bag or a jug of water works as a substitute dumbbell.

What is the TRX biceps curl good for, and when is it not the best choice?

It is a convenient arm builder for home or travel training when free weights are not available, and it adds a plank-style core demand for free. It is a poor choice if you want to progressively overload the biceps with heavy weight, since foot position caps how hard the curl can get.

Beginner

TRX Biceps Curl

By leaning back and curling your own body weight, you get a joint-friendly biceps exercise that also asks the core to hold a plank. Foot position sets the resistance, so it scales from very light to challenging without any weights. It is a handy arm builder for home or travel training and a good option when free weights are not available.

Equipment: TRX
Body part: Biceps
Type: Strength
Browse by muscle: Biceps Brachii Long Head, Biceps Brachii Short Head
Browse by movement: Elbow Flexion

How to do it

1
Face the anchor and hold a handle in each hand with palms facing up.
2
Walk the feet forward and lean back until the arms are straight and loaded.
3
Brace the core and keep the body in a straight line.
4
Keeping the elbows high and fixed, curl your body up by bending the elbows.
5
Bring the knuckles toward your forehead and squeeze the biceps.
6
Lower under control back to straight arms and keep the upper arms still.

Tips

Keep the elbows pointed forward and locked in space; only the forearms move.
Step the feet forward to make the curl harder, back to make it easier.
Do not let the hips sag; the body stays a rigid plank throughout.
Squeeze at the top rather than rushing through the reps.

Variations

Common mistakes

The elbows drop toward the floor as the curl progresses, turning the pull into a shoulder extension instead of an elbow-only curl.
The hips sag as fatigue builds late in the set, breaking the plank and taking load off the arms.
Walking the feet too far forward for a first attempt loads the curl beyond what the arms can control, so the whole body swings instead of curling smoothly.
Rushing back down to straight arms instead of controlling the stretch skips the eccentric where a lot of the growth stimulus happens.
The head juts forward to help pull the body up, adding neck strain that has nothing to do with the biceps.

Frequently asked

How many reps of the TRX biceps curl should a beginner do?: Start with 2 to 3 sets of 8 to 12 reps, feet well back from the anchor so the body stays fairly upright and the lean is shallow. Progress by walking the feet forward to increase the lean before adding reps, since foot position is what sets the resistance here.
What can I use instead of a TRX for a biceps curl with no weights?: A resistance band anchored at the feet or a low point gives a similar joint-friendly curl without a suspension trainer. If you have any weight around the house, even a filled bag or a jug of water works as a substitute dumbbell.
What is the TRX biceps curl good for, and when is it not the best choice?: It is a convenient arm builder for home or travel training when free weights are not available, and it adds a plank-style core demand for free. It is a poor choice if you want to progressively overload the biceps with heavy weight, since foot position caps how hard the curl can get.

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