The biceps are one of the muscles of the body that is most sought to be strengthened and developed in the gym. Suspension exercises or TRX, in which body weight is used, are one of the great alternatives for the development of these muscles. Discover this effective routine with TRX for biceps and dare to put it into practice as soon as possible. You will see incredible results!
Unraveling the routine with TRX for biceps
What are the biceps?
The biceps brachii is a muscle in the front of the arm that is made up of 2 parts. At the upper end, a short or internal portion originating from the coracoid process, in a common tendon with the coracobrachialis muscle. The long or outer portion of the biceps originates from the scapula or shoulder blade and runs down the bicipital groove of the humerus. Both parts are joined through a tendon. Thanks to the biceps, arm mobility and elbow flexion are possible.
What is TRX training?
The TRX is a type of training that is based on suspension exercises, with hands or feet attached to an anchor point and the rest of the body resting on the ground. The TRX, which uses body weight, is practiced with a very resistant and adjustable nylon strap. The tape has an anchor point and supports for the limbs.
TRX training emerged in the United States as a method to exercise Navy SEALs. With this type of training you will be exercising like an American military and, best of all, it has multiple benefits for the body. With TRX training you can improve balance, stability, coordination and flexibility. TRX helps with injury recovery and also reduces the risk of injury, plus it can be practiced anywhere. It is great for back problems, but also good for weight loss. Now that you know a little more about TRX and biceps, it’s time to get down to business.
Put this routine into practice with TRX for biceps
Bicep curl: the star exercise in any routine with TRX for biceps
Curl in English means to twist or roll. In sports, the curl involves twisting the wrists or contracting the arms. The curl is king in TRX workouts. Its execution is simple, but it must be done with precision. Start by facing the ribbons and holding one in each hand – your palms should face up. The feet should rest on the ground, by the heels, and stretch the legs very well forward to give more intensity.
The next thing is to stretch your arms, so that you are suspended on your back. It is very important to keep your back straight and your hips well aligned, so that we do not push them forward or backward. You must keep your balance, because the only thing that will move will be your elbows. Bend your elbows and bring your body toward the ropes. The arms make a slight movement when flexing in which you should bring the fists close to the face. If you want to enhance the exercise, we recommend that you slide your legs more forward.
Cross-chest bicep curl
The cross-chest bicep curl is very similar to the previous exercise. It requires a little more balance, as there will be more movement. All you have to do is start from the position of the bicep curl exercise (facing the straps, legs and arms extended). When going up, instead of flexing your arms as in the previous exercise, you should cross them on your chest, as if you were giving yourself a hug. The movement is simple: each hand should touch the opposite shoulder.
It is very important to perform the movements slowly to achieve a more powerful effect.
Chest bicep curl: a must in a bicep TRX routine
An exercise very similar to the previous two, since they start from the same position. Of course, to perform the bicep curl to the chest, it is advisable to separate the legs slightly, with the palms of the hands on each belt, but facing each other. All you have to do is drop back and bend your elbows, but bring your hands to your chest as you go up. It is very important that exercise is performed without moving your shoulders, keeping control over the shoulder blades in the back.
One-hand bicep curl
One of the most complete exercises in our routine with TRX for biceps is the curl or curl of the biceps to one hand. The single arm power pull is a challenge that requires a lot of balance and strength (in addition to the biceps, the abdomen). Start by adjusting the TRX belt to a medium position. Hold the tape with one hand, standing parallel to it (sideways). Stand with your elbow flexed (the arm with which you hold the tape) at shoulder level.
Stretch your arm and drop down so that you are suspended only by your arm. From the suspension, flex again and return to the starting position. It is very important to keep the body well aligned, to avoid rotating the elbow inward, and also to prevent the elbow that is working from touching the body. Repeat with the other arm.
