Think you need a full weight rack for a serious arm day? Not so fast. There are lots of bicep exercises you can master using just your bodyweight and your TRX Suspension Trainer. Below, we’ve outlined five moves to help you power up your upper body. Whether you rep it out in a gym or at home, this workout will leave your arms shaking in the best way possible.
(Want a chance to win a TRX Suspension Trainer? Read to the end for a chance to enter!)
The TRX Bicep Curl is a classic that should be a part of any arm workout.
- Adjust the straps to mid-length.
- Stand facing the anchor point, and walk your feet in towards the anchor point until you feel a slight pull in the upper back.
- Start with your elbows bent higher than your shoulders, and your pinky fingers aligned to your temples.
- Maintaining a strong plank, lower your body down and away (toward the floor) until your arms are straight, then with control pull your body back up, and repeat.
Reverse Bicep Curl
You’ll feel this exercise in both your biceps and your forearms. Though the stance and angles for the TRX Reverse Bicep Curl are very similar to the TRX Bicep Curl, the grip is different.
- For this move, you should stand facing the anchor point with your palms facing down, so you can see the backs of your hands.
- Draw your knuckles toward your temples, then fully extend your arms, and repeat.
Single Arm Bicep Curl
Half the arms, double the intensity!
- For this move, adjust the straps to mid-length, standing sideways to your anchor point.
- Similar to the regular TRX Bicep Curl, your elbow should be bent higher than your shoulder and your pinky finger aligned to your temple, but, for this move, the working arm will be to the side of your body that is closer to the anchor point. (For a standard Bicep Curl, your arm is directly in front of your body.)
- Lower your body down and away (toward the floor) until the working arm is straight, then pull yourself back up.
Tip: Stagger your feet to provide more stability throughout the movement, and keep your hand anchored on your hip to assist in preventing rotation through the movement.
Bicep Clutch Curl
In addition to your biceps, the TRX Bicep Clutch Curl also targets your forearms and postural muscles. Unlike most bicep moves, which require you to separate your hands, you’ll need to keep your knuckles connected during the bicep clutch curl. (Think of it as a continuous fist-bump throughout your movement.)
- Adjust the straps to mid-length.
- Stand facing the anchor the palms facing each other and one handle in each hand.
- Bring the knuckles closest to your fingernails together so they are touching.
- Next draw the handles toward your sternum, tapping your chest with your knuckles, and extending your elbows high and wide.
- Slowly lower back to straight arms and repeat.
Crossing Clutch Curl
This move looks and feels like a giant hug—a really challenging hug.
- Start by adjusting the straps to mid-length, stand facing the anchor point, with your palms facing each other, and scoop the handles toward your body, like you’re giving yourself a bear hug.
- Next, slowly release that hug back down to straight arms and repeat.
- You can alternate which arm crosses to the top of the curl.
With any of these bicep moves, you can increase the difficulty by walking your feet toward the anchor point, or bringing your feet closer together. You can also try an inverted variation. For the inversion, start with your chest under the anchor point, your arms extended above your body, your feet flat and your knees bent to 90 degrees (Tip: you’ll have to squeeze your glutes to keep your knees at the correct angle.)
You don’t need dumbbells or bands to develop strong biceps; all you need is a TRX Suspension Trainer. With these five TRX bicep exercises, you’ll be well on your way to stronger, toned arms.
This post originally appeared on trxtraining.com.
Photo credit: SolisImages, Thinkstock; Courtesy of TRX Training