TRX Biceps Curl (Pronated Grip)

A suspension-based arm curl with palms facing away that isolates the biceps through gravity and body angle resistance.

Instructions

1. Anchor the TRX straps at mid-length.
2. Face the anchor point and grip the handles with palms facing away (pronated grip).
3. Walk your feet forward to achieve the desired angle—more horizontal for harder resistance.
4. Keep your elbows close to your sides and core engaged throughout.
5. Curl your body forward by bending your elbows and pulling yourself toward the handles.
6. Pause briefly at the top when your chest nears the handles.
7. Lower yourself in a controlled manner by extending your elbows.
8. Repeat for the desired number of reps.

Tips

• Keep your body in a straight line from head to heels.
• Avoid swinging or using momentum—maintain controlled movement throughout.
• The more horizontal your body angle, the greater the resistance.
• Focus on feeling the biceps working rather than just moving through range of motion.
• If too difficult, walk your feet closer to the anchor point to reduce the angle.