Bicep Curl (Suspension)

A suspension-based biceps curl where body angle controls resistance; facing the anchor with palms up, you curl the handles toward your forehead while keeping elbows high and stationary.

Instructions

1. Set the TRX straps to mid-length and face the anchor point.
2. Grip both handles with palms facing up (supinated).
3. Walk your feet forward and lean back so your arms extend overhead with your body weight loading the biceps.
4. Keep your elbows raised and pointing toward the anchor — this is the start position.
5. Curl by bending your elbows, drawing the handles toward your forehead.
6. Pause briefly at the top of the curl.
7. Slowly straighten your arms to return to the start position under control.
8. Repeat for the desired number of reps.

Tips

• Keep your elbows high and stationary throughout — only your forearms should move.
• Walk your feet further forward to increase difficulty; step back to make it easier.
• Maintain a rigid plank-like body position from head to heels — do not let your hips sag.
• Control the lowering phase; resist the pull of gravity on the way down.
• Squeeze the biceps hard at the top of each rep before lowering.