Sculpting Leaner Muscles With TRX Bicep Curls


Suspension exercises have now been a staple in almost every gym today. Its benefits have been proven to help burn off body fat and promote the development of leaner muscles. All of this with the use of a simple suspension rope and your own body weight. Basically, it is also quite easy and affordable to set up to the point that you can easily install TRX straps within your own home. For now, we will discuss the benefits of TRX bicep curls and how to accomplish this workout routine properly for optimum benefits.

What Does TRX Stand For?

TRX Bicep Curls

First off, let’s do a quick rundown of what a TRX exercise is, shall we? The first question most beginners will ask me when it comes to this workout is what does TRX stand for? TRX stands for Total Body Resistance Exercise and was widely used in training Navy Seals. As Navy Seals don’t really have the luxury of strolling into the gym during their missions, they developed an easy yet just as effective way to stay in shape. Thus, the TRX exercise was developed into a full-body workout routine.

Muscles That Benefit From TRX Bicep Curls

TRX Bicep curls primarily offer benefits to the biceps, as the name of the exercise implies. It also helps develop leaner muscles and eliminate fat on the shoulders and forearms.

Preparation For TRX Bicep Curls

We will be taking a look at TRX bicep curls specifically in this article. As you would expect from the name, this exercise focuses on developing and building muscle mass in your arms. It is a great and cost-effective way to workout in your own home if you wish as all you really need is a reliable suspension strap. That being said, I still recommend you get one of the best suspension trainers available as it is specifically designed for this type of activity.

TRX Bicep Curls

Obviously, you will need to setup your TRX straps first. You can either go to a gym that offers this equipment or purchase one for yourself. You can find dozens of high-quality suspension trainers online as well as at your local sports shop.

Setting up the suspension trainer is also quite easy as the product will have a manual and all the tools you will need to install the straps properly.

Here is a quick video from TRXTraining that shows you just how easy it is to setup your own suspension trainers at home:

Basically, all you need to perform the TRX bicep curl is a TRX suspension set. There is more than one way to perform this exercise which just makes it all the better as you have a slew of options to choose from. Each version leaning towards a specific specialty.

How To Perform TRX Bicep Curls Properly – Step By Step Guide

Learning the proper way to perform said exercise is essential in order to avoid injuries or straining your muscles. The first thing on your agenda before conducting a TRX bicep curl is, of course, warming up.

Watch this quick little warm up video using the TRX suspension by Dewey Nielsen to get you started right:

Now that your body is appropriately warmed up for the activity at hand it’s time to learn the proper form when it comes to TRX bicep curls.

Step 1 

TRX Bicep Curls

Firmly grasp the handle bars on the TRX suspension trainers. Walk back a couple of steps until your arms are outstretched. Your body should have a reclining position with torso and legs forming a straight line. Make sure that your arms form a straight line from the straps towards the suspension point.

Step 2 

TRX Bicep Curls

Once ready, take a deep breath and exhale. Pull yourself up on the suspension straps to start bicep curls. Slow and steady wins the race, make sure that your upper arms, shoulders, and elbows are pointed directly to where the suspension point is located.

Step 3 

TRX Bicep Curls

 Once you have reached the peak, inhale and steadily lower yourself back to the starting position with your arms straight and your body in a reclining position. Make sure that your arms and the suspension straps create a straight line towards the point of suspension. Rinse and repeat.

Additional Tips

  • You can increase the overall difficulty of the TRX bicep curl by stepping forward a bit. This will further lower the bodies recline position which makes pulling upwards a bit more difficult.
  • You should avoid keeping your elbows lowered throughout the exercise. This is the most common mistake when doing TRX bicep curls. Remember: keep your elbows up.


TRX bicep curls have earned its spot as one of the simplest exercise routines that deliver unequivocal results. The bicep curl is just one of the myriad of exercise routines you can do with a TRX suspension trainer. I highly recommend that you get one for yourself if you wish to have more options when it comes to staying in shape.

Comment down below if you have any additional tips for our fellow gym rats and make sure to share this article with others looking for a way to stay fit and healthy!

Harvie Brenton

I’m Harvie Brenton, chief editor at strongmusclegrowth.com! Believing in the great benefits of bodybuilding and fitness to the body, I’ve been motivated to become a fitness enthusiast. It also was what gave me the self-confidence and assurance to me both physically and psychologically. Hopefully, you will come along for the ride with me.