1 Resistance Band Curl Technique for THICKER BICEPS

January 06, 2021

Brought to you by…
Coach Adam
(aka TRX Traveller)
Bodyweight Transformation Specialist
Founder of Fitness Freedom Athletes

1 Resistance Band Curl Technique for THICKER BICEPS. Why thicker? We’re aiming to develop the outer bicep muscle. The long head. This gives the arms a fuller and more developed look at rest….

… The short head (smaller bicep muscle) does this when flexed.

KEY FOCUS POINTS

CONTRACT THE TRICEP…

at the bottom of the movement. This lengthens the bicep meaning we take the muscle through a full range of motion.

When one muscle contracts, the opposing muscle lengthens. This can be applied to many TRX exercises for better form.

TWIST PINKY UP AT THE TOP

Supinate (twist) the wrist at the top so the pinky comes up and thumb goes down. **Refer to vid 13 secs in**

Again, this is taking the muscle through it’s full range of motion. The bicep doesn’t just elicit up and down. It’s also rotation of the wrist….

…AND THEN SQUEEZE SUPER HARD

at the top. With he twist of the wrist it will allow a stronger peak contraction of the bicep muscles and top squeeze.

We bring in the shorter head at this point, the bicep peak (the bathroom mirror flex muscle)

So SQUEEZE IT SUPER HARD!

TEMPO⁣:⁣⁣⁣⁣

  • 4 sec downward phase⁣⁣⁣⁣
  • 0 sec pause at bottom⁣⁣⁣⁣
  • 1 sec contraction upward phase⁣⁣⁣⁣
  • 2 sec super hard squeeze at the top⁣

8-10 reps, then do partials to failure. 3 sets

Pinterest Logo

Pin this post for later…

1 Resistance Band Curl Technique for THICKER BICEPS

Coach Adam  (aka TRX Traveller)

Coach Adam (aka TRX Traveller)

Bodyweight Transformation Specialist

I help people build lean muscle, lose fat, and transform their body anywhere! With my complete body transformation TRX Suspension Trainer and Resistance Band Programs, and Private 1-1 Coaching.

Speak Your Mind…

0 Comments

Submit a Comment

Your email address will not be published. Required fields are marked *

You May Also Enjoy…

5 Mistakes Keeping Smart Dieters From Losing Belly Fat

5 Mistakes Keeping Smart Dieters From Losing Belly Fat

Do you make these belly fat loss mistakes? They’re common. When clients first reach out, they're making at least 3 when trying to lose their belly fat. Luckily, once you stop making these mistakes, results come a lot easier... 1. Following Fat Free Diets It’s the...

How to do TRX Suspension Trainer Squats to Build Quad Muscles

How to do TRX Suspension Trainer Squats to Build Quad Muscles

If you struggle to build your leg muscles with TRX suspension Training you're not alone. Most people mindlessly move up and down. The result? A little bit of sweat. Instead, if you use the technique with your TRX squats, you'll isolate you quad muscle and stimulate...

If you’re struggling to build muscle with a TRX? Here’s why…

If you’re struggling to build muscle with a TRX? Here’s why…

So, you’re pulling-pushing-hanging but never seeing any changes in the mirror week to week. You’ve tried Youtube vids... Apps... workout plans... figuring it all out yourself… But, your body still looks the same. And you feel like throwing the TRX in the cupboard...

How to do TRX Low Rows to Build Muscle

How to do TRX Low Rows to Build Muscle

If you want to build your back muscles, improve your posture, and strengthen your back... Then you need to do these TRX Low Rows. You're targeting and strengthening your lat muscles. The big ones at your sides. Think of them as your body pillars. You can be assured...

5 Mistakes Keeping Smart Dieters From Losing Belly Fat

5 Mistakes Keeping Smart Dieters From Losing Belly Fat

Do you make these belly fat loss mistakes? They’re common. When clients first reach out, they're making at least 3 when trying to lose their belly fat. Luckily, once you stop making these mistakes, results come a lot easier... 1. Following Fat Free Diets It’s the...

How to do TRX Suspension Trainer Squats to Build Quad Muscles

How to do TRX Suspension Trainer Squats to Build Quad Muscles

If you struggle to build your leg muscles with TRX suspension Training you're not alone. Most people mindlessly move up and down. The result? A little bit of sweat. Instead, if you use the technique with your TRX squats, you'll isolate you quad muscle and stimulate...

If you’re struggling to build muscle with a TRX? Here’s why…

If you’re struggling to build muscle with a TRX? Here’s why…

So, you’re pulling-pushing-hanging but never seeing any changes in the mirror week to week. You’ve tried Youtube vids... Apps... workout plans... figuring it all out yourself… But, your body still looks the same. And you feel like throwing the TRX in the cupboard...

Fitness Freedom Athlete Programs

Take The ‘Fitness Freedom Quiz’ And Discover The Best Suspension Trainer Or Resistance Band Program For Your Level & Fitness Goal!

The 7 skills to TRX better handbook

Get Your FREE Copy Of My '7 Skills To TRX Better Handbook'!

Apply These 7 Skills Right Now In All Your Workouts For Quicker And Greater Fitness Results! Downloaded 70,000+ times!

Beginner Handbook - Website BLUE SECTION

FAQs

Hide
I'm new to using a TRX or Band, where shall I start?

First up, welcome! Out of all the millions of websites out there thank you for visiting this one. Secondly, your interest and motivation will change your life. It did for me and thousands of fitness freedom athletes in our community of all ages.

The best place to start would be with the Beginner TRX Total Body Transformation Program. It’s the most popular Program and will teach you the effective muscle-centric TRX technique to transform your body and begin your life-changing journey.

If you’re seeking a resistance band Program, get stuck into the Band Muscle Toning Program which is for beginners/intermediates to learn the band muscle-centric technique and transform their body with just one resistance band.

Do you have any training courses or Programs?

Yes absolutely, I have TRX Suspension Trainer & Resistance Band Programs for all levels and fitness goals. They will teach you the effective 'Muscle-Centric Technique' that will transform your body! And cover everything from nutrition to mindset and performance execution.

PLUS, once you become a Fitness Freedom Athlete, you'll get access to a tun of member only resources and bonuses within the Fitness Freedom Athletes platform.

I got you covered for every challenge and every goal.

There are so many 'scammers' online, how can I trust you?

I guess at first, you shouldn’t. Trust is built and earned over time. Check out my reviews and success stories so you can get a better understanding of what I am about and who I help.

Or stalk me on social so you can see that this is my passion and mission in life:

Insta

YouTube

Facebook

Reddit

Where are you based?

I am mainly based in London, UK. But I love travelling, specifically backpacking our beautiful world and experiencing other cultures... So most likely I may be based on the side of a mountain or little beach hut. Perhaps I’ll even meet you in person at some point… That would be just awesome!

Adam Atkinson TRX Traveller Fitness Freedom Athletes
Adam Atkinson TRX Traveller Fitness Freedom AthletesAdam Atkinson TRX Traveller Fitness Freedom Athletes

Confused Or Overwhelmed? Ask Me Anything...

I've been there too. The world of health and fitness is a minefield. 99% of diet advice is "clickbait" or "cookie cutter." And Gyms make you believe you have to pay them $$$'s a month to get the body you want.

Ask me anything and I'll do my best to advise you correctly...

Ask Me Anything

TRX Traveller Workout programs and exercises
Rated 5 Stars On Trust Pilot Review Fitness Freedom Athletes

Copyright © 2024 Fitness Freedom Athletes - All Rights Reserved.