TRX Inverted Biceps Curl

Biceps, ForearmsTRX Suspension Trainer

The TRX inverted biceps curl is an isolation bodyweight exercise targeting your biceps and forearms. Using an overhand grip shifts the focus to your forearms and brachioradialis while strengthening your grip with zero pressure on your spine.

How to do it

1Grab the TRX handles with an overhand grip, face the anchor point, and lean back until your arms are fully extended.

2Form a straight line from your head to your heels, locking in your core and glutes.

3Set your elbows at shoulder height and freeze them in place throughout the set.

4Flex your arms at the elbows, pulling your body toward the handles by contracting your biceps and forearms.

5Pause for a second at the top, then slowly straighten your arms to return to the starting position.

Common mistakes

Dropping your elbows during the curl, shifting work from your arms to your back.

Sagging or arching at your hips and lower back, breaking your body alignment.

Using momentum or jerking your hips to haul yourself up.

Breathing

Exhale as you curl your arms and pull yourself up. Take a smooth inhale as you slowly lower back down.

Make it harder or easier

To make it easier, walk your feet further away from the anchor point to reduce the angle.

To make it harder, step closer to the anchor point to increase the body tilt.

This is general guidance, not a medical opinion. Listen to your body: if it hurts, stop. If you have an injury or a chronic condition, talk to a doctor first.