Bicep Curl to Hip Press (TRX / Suspension Trainer)

A compound exercise combining a biceps curl with a hip extension press, training the upper body pull and lower body push in one movement.

Instructions

1. Anchor the TRX straps at mid-length.
2. Face the anchor point and grip the handles at chest height.
3. Walk your feet forward to achieve the desired angle.
4. Perform a biceps curl by pulling yourself toward the handles, bending your elbows.
5. At the top of the curl with your chest near the handles, drive through your hips to extend your legs.
6. This hip extension should propel your body slightly backward and upward.
7. As you return to the starting position from the press, perform another curl.
8. Continue the alternating curl-to-press movement for the desired number of reps.

Tips

• This compound movement combines pulling and pushing mechanics; ensure control throughout.
• The hip extension in the press phase primarily engages the glutes.
• Maintain core stability as you transition between the curl and press components.
• Adjust your body angle to match your fitness level and allow 8-12 controlled repetitions.
• Keep tension on the working muscles throughout both portions of the movement.