TRX Bicep Curl

Muscles worked by the TRX Bicep Curl

Primary

BicepsBiceps Brachii

Secondary

BrachialisBrachioradialis

Also called: bicep, biceps brachii, biceps muscle, guns.

Equipment

Suspension Trainer

Also called: trx, trx straps, suspension straps, bodyweight straps, inversion straps.

How to do the TRX Bicep Curl

1. Adjust the suspension trainer straps to a medium length.
2. Stand facing the anchor point, grasp the handles with an underhand grip, and lean back until your arms are fully extended.
3. Keep your body straight and core engaged, pull your chest towards your hands by bending your elbows.
4. Squeeze your biceps at the top of the movement.
5. Slowly extend your arms back to the starting position, controlling the descent.
6. Maintain tension throughout the set.

Form tips

• Adjust your body angle to increase or decrease difficulty; leaning further back makes it harder.
• Keep your elbows high and fixed to isolate the biceps effectively.
• Avoid swinging your body or using momentum; focus on a controlled contraction.
• Ensure a full range of motion, from full extension to a strong peak contraction.

At a glance

TRX Bicep Curl in German & Spanish

Descriptions, instructions and tips ship in all three languages in the JSON.

Related exercises

• Banded Standing Leg Curl
• Barbell Curl
• Barbell Preacher Curl
• Cable Curl
• Cable Hammer Curl
• Cheat Curl
• Close-Grip EZ-Bar Curl
• Concentration Curl

Exercise data (JSON)

The record below is exactly what exercises.json ships for this exercise — names, descriptions, instructions and tips in English, German and Spanish.

{
  "id": "trx-bicep-curl",
  "name_en": "TRX Bicep Curl",
  "name_de": "TRX Bizeps-Curl",
  "name_es": "Curl de Bíceps TRX",
  "description_en": "This exercise uses a suspension trainer to isolate and strengthen the biceps brachii and brachialis muscles, building upper arm strength and hypertrophy.",
  "description_de": "Diese Übung nutzt einen Schlingentrainer, um den Bizeps brachii und den Brachialis zu isolieren und zu stärken, was zu Oberarmkraft und Hypertrophie führt.",
  "description_es": "Este ejercicio utiliza un entrenador de suspensión para aislar y fortalecer los músculos bíceps braquial y braquial, desarrollando fuerza e hipertrofia en la parte superior del brazo.",
  "category": "strength",
  "force_type": "pull",
  "mechanic": "isolation",
  "difficulty": "beginner",
  "equipment": "suspension_trainer",
  "body_part": "upper_arms",
  "primary_muscles": [
    "biceps_brachii"
  ],
  "secondary_muscles": [
    "brachialis",
    "brachioradialis"
  ],
  "goals": [
    "hypertrophy"
  ],
  "tags": [
    "arm_day",
    "pull_day",
    "calisthenics"
  ],
  "variation_group": "bicep-curl",
  "is_unilateral": false,
  "is_bodyweight": false,
  "instructions_en": [
    "Adjust the suspension trainer straps to a medium length.",
    "Stand facing the anchor point, grasp the handles with an underhand grip, and lean back until your arms are fully extended.",
    "Keep your body straight and core engaged, pull your chest towards your hands by bending your elbows.",
    "Squeeze your biceps at the top of the movement.",
    "Slowly extend your arms back to the starting position, controlling the descent.",
    "Maintain tension throughout the set."
  ],
  "instructions_de": [
    "Stelle die Schlingentrainer-Gurte auf eine mittlere Länge ein.",
    "Stelle dich mit dem Gesicht zum Ankerpunkt, greife die Griffe im Untergriff und lehne dich zurück, bis deine Arme vollständig gestreckt sind.",
    "Halte deinen Körper gerade und den Rumpf angespannt, ziehe deine Brust zu deinen Händen, indem du deine Ellbogen beugst.",
    "Spanne deinen Bizeps am oberen Punkt der Bewegung fest an.",
    "Strecke deine Arme langsam zurück in die Ausgangsposition und kontrolliere die Abwärtsbewegung.",
    "Halte die Spannung während des gesamten Satzes aufrecht."
  ],
  "instructions_es": [
    "Ajusta las correas del entrenador de suspensión a una longitud media.",
    "Párate frente al punto de anclaje, sujeta las asas con un agarre supino e inclínate hacia atrás hasta que tus brazos estén completamente extendidos.",
    "Mantén tu cuerpo recto y el core activado, jala tu pecho hacia tus manos doblando los codos.",
    "Contrae tus bíceps en la parte superior del movimiento.",
    "Extiende lentamente tus brazos de regreso a la posición inicial, controlando el descenso.",
    "Mantén la tensión durante toda la serie."
  ],
  "tips_en": [
    "Adjust your body angle to increase or decrease difficulty; leaning further back makes it harder.",
    "Keep your elbows high and fixed to isolate the biceps effectively.",
    "Avoid swinging your body or using momentum; focus on a controlled contraction.",
    "Ensure a full range of motion, from full extension to a strong peak contraction."
  ],
  "tips_de": [
    "Passe deinen Körperwinkel an, um die Schwierigkeit zu erhöhen oder zu verringern; weiter zurücklehnen macht es schwerer.",
    "Halte deine Ellbogen hoch und fixiert, um den Bizeps effektiv zu isolieren.",
    "Vermeide es, deinen Körper zu schwingen oder Schwung zu nutzen; konzentriere dich auf eine kontrollierte Kontraktion.",
    "Sorge für einen vollen Bewegungsumfang, von der vollständigen Streckung bis zu einer starken Spitzenkontraktion."
  ],
  "tips_es": [
    "Ajusta el ángulo de tu cuerpo para aumentar o disminuir la dificultad; inclinarte más hacia atrás lo hace más difícil.",
    "Mantén los codos altos y fijos para aislar los bíceps de manera efectiva.",
    "Evita balancear tu cuerpo o usar el impulso; concéntrate en una contracción controlada.",
    "Asegura un rango completo de movimiento, desde la extensión total hasta una fuerte contracción máxima."
  ],
  "met": 5.0,
  "images": {
    "flat": {
      "start": "images/flat/trx-bicep-curl-start.webp",
      "peak": "images/flat/trx-bicep-curl-peak.webp"
    }
  }
}

Fetch just this exercise

const { exercises } = await fetch(
  "https://exercise-dataset.com/exercises.json"
).then(r => r.json());
const ex = exercises.find(e => e.id === "trx-bicep-curl");

Free for personal and commercial in-app use with attribution (“Exercise data by RepDB”) — see the license and ready-made attribution snippets. Redistributing the data as a dataset or API is not permitted.