Biceps Curl Single Arm (TRX / Suspension Trainer)

A unilateral suspension curl that isolates the biceps on one side while challenging core stability.

Instructions

1. Anchor the TRX straps at mid-length.
2. Face the anchor point and grip one handle with both hands or one hand.
3. Walk your feet forward to achieve the desired angle.
4. Keep your elbows close to your body and your core tight to prevent rotation.
5. Curl your body forward by bending your elbow and pulling yourself toward the handle.
6. Pause at the top with your chest near the handle.
7. Lower yourself in a controlled manner by extending your elbow.
8. Complete all reps on one side, then switch arms.

Tips

• Grip with one hand for maximum core challenge and unilateral loading.
• Keep your hips level and avoid rotating toward the working arm.
• Engage your core intensely to maintain stability.
• The single-arm variation increases asymmetrical strength demands.
• Start with a more upright position to find your balance point.