30 minute advanced bicep workout with TRX at home

Here's everything you need to try our 30 minute advanced bicep workout with TRX at home. For each circuit, complete each exercise one after the other and repeat it for 3 rounds before continuing on to the next circuit.

30 min read
Sean Klein
Created by
Sean Klein
Last updated
16/05/24
In This Workout
  • Circuit 1
  • TRX Bicep Curl
  • Circuit 2
  • TRX Kneeling Tricep Extensions
  • TRX Archer Row
  • TRX Hamstring Pull In

Circuit 1

Complete this round 3 times.

TRX Bicep Curl

Complete 12 repetitions

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Isolation
Upper Body
Biceps

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.

TRX Kneeling Tricep Extensions

Complete 10 repetitions

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Isolation
Upper Body
Triceps

Coaching Tips For TRX Kneeling Tricep Extensions

Follow these cues to perform TRX Kneeling Tricep Extensions correctly:

  • Keep the triceps in a fixed position
  • Isolate the triceps.

TRX Archer Row

Complete 7 repetitions

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Primary
Upper Body
Horizontal Pull

Coaching Tips For TRX Archer Row

Follow these cues to perform TRX Archer Row correctly:

  • Transfer your weight to the pulling arm
  • Control the descent as much as possible.

TRX Hamstring Pull In

Complete 10 repetitions

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Secondary
Lower Body
Hinge

Coaching Tips For TRX Hamstring Pull In

Follow these cues to perform TRX Hamstring Pull In correctly:

  • Start in a glute bridge hold then slowly straighten the legs untill the legs are straight
  • Use the hamstrings to curl back to the glute bridge position.

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This workout was made by Sean Klein

Sean Klein

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