TRX Biceps Curl (Supinated Grip)

A suspension-based arm curl with palms facing forward that emphasizes biceps activation through a supinated grip position.

Instructions

1. Anchor the TRX straps at mid-length.
2. Face the anchor point and grip the handles with palms facing forward (supinated 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.
5. Curl your body forward by bending your elbows and pulling yourself toward the handles.
6. Pause briefly at the top when your chest approaches the handles.
7. Lower yourself in a controlled manner by extending your elbows.
8. Repeat for the desired number of reps.

Tips

• The supinated grip (palms forward) places greater emphasis on the biceps compared to pronated grip.
• Maintain a straight body position from head to heels throughout the movement.
• Control the eccentric (lowering) phase—do not let gravity pull you down quickly.
• Adjust your body angle to increase or decrease resistance as needed.
• Keep tension on the biceps throughout the entire range of motion.