Circuit 1

Complete this round 3 times.

TRX Bicep Curl

Complete 12 repetitions

The TRX Bicep curl is the only variation with the TRX that allows you to truly isolate the biceps, making it a very valuable exercise to have in your tool kit.

Benefits of TRX Bicep Curl

The benefit of the TRX bicep curl is either to grow or strengthen the biceps, outside of this goal it provides not other benefits.

How To Do TRX Bicep Curl

1. Start with the arms out straight, with a tight core.
2. Pull the shoulders towards the hands through contracting the muscles of the biceps.
3. Slowly return to the starting position.

Coaching Tips For TRX Bicep Curl

Follow these cues to perform TRX Bicep Curl correctly:

• Keep the elbows in a fixed position
• Isolate the barbells
• Modulate difficulty by changing foot positioning.

Circuit 2

Complete this round 3 times.

Tall Kneeling Horn Grip KB Curl

Complete 10 repetitions

Coaching Tips For Tall Kneeling Horn Grip KB Curl

Follow these cues to perform Tall Kneeling Horn Grip KB Curl correctly:

• Do not use any momentum
• Keep elbows in a fixed position.

Single Arm Hammer Curl

Complete 14 repetitions

Coaching Tips For Single Arm Hammer Curl

Follow these cues to perform Single Arm Hammer Curl correctly:

• Do not use any momentum
• Isolate the biceps
• Keep the elbows in a fixed position.

Barbell Narrow Grip Curls

Complete 12 repetitions

Coaching Tips For Barbell Narrow Grip Curls

Follow these cues to perform Barbell Narrow Grip Curls correctly:

• Isolate the biceps
• Do not use any momentum.