There’s a lot of fun to be had when using a TRX to train your arms…
You can build well-developed biceps and triceps using time under tension and technique.
And a suspension trainer is the perfect tool for it, because it works with your individual biomechanics, not against them…
But most TRX arm workouts are one-dimensional and miss the key angles that build complete arm strength.
Which is why so many people’s arms never change.
So in this post, I’ll show you the 9 best TRX arm exercises, grouped into biceps, triceps and forearms, and exactly how to do each one….
Then I’ll show you a simple 4-move arm workout to put them to work…
But first, you need to understand the muscles that build complete arms otherwise you won’t know where to begin…
For the complete TRX exercise list, see my 16 best TRX exercises post
Don’t have time to read the post in full? Then watch the video below to learn the 4 TRX moves to build strong arms fast…
The Muscles That Build Complete Arms
Everyone goes straight to bicep curls…
But it’s actually your triceps that make up two-thirds of your upper arm.
They control your elbow stability and pushing strength, and they create that “horseshoe” on the back of your arm.
Your arms are built from four key areas:
- Triceps: three heads on the back of your arm that build most of your arm size
- Biceps: the long head that builds the peak, and the short head that adds width
- Brachialis: a hidden muscle beneath your biceps that pushes them up and out, giving your arms a thicker, more three-dimensional look
- Brachioradialis: the “sleeper muscle” just below your elbow that builds fuller forearms, a stronger grip and stable elbows
Most exercises only hit one or two of these.
That’s why this post uses different grips and angles, so you build complete arms, not just a bicep peak…
Progression & Development
When doing TRX arm exercises, don’t lose tension on the muscle by going too far down or locking out to rest.
Instead, keep the muscles squeezed and under tension.
I’ve had great development and progression with a suspension trainer because I focus on ‘muscle-centric technique’: slow, controlled reps with a hard squeeze…
It keeps your muscles under tension for longer, so they work harder and grow stronger, without putting strain on your joints.
Right then, let’s get into the 9 best TRX arm exercises…
TRX Bicep Exercises
1. TRX Bicep Curl
The foundation of every TRX arm workout. The time under tension I feel when doing these is greater than anything I’ve felt from dumbbells.
- Lower slowly over 2 seconds, stopping just before your arms fully straighten to keep the tension on your biceps.
- Squeeze your biceps to curl up over 2 seconds, letting your head pass between the straps at the top.
- Squeeze even harder at the top for a pause.
- Advanced: contract your triceps at the bottom to fully stretch the biceps, and rotate your pinky up at the top for an extra squeeze.
For the full step-by-step technique, see my complete TRX bicep curl guide
2. TRX Hammer Curls
Hammer curls target the brachialis and the long head of your bicep, building thicker upper arms that fill out your t-shirt sleeves.
- Grab the handles with a hammer grip, palms facing each other.
- Start at the top and really squeeze your biceps.
- Lower slowly over 2 seconds, stopping just before your arms straighten.
- Squeeze to curl back up over 2 seconds, and at the top, give a little rotation to squeeze extra hard for 2 seconds.
Get The FREE ‘Stronger Arms in 4 Weeks Suspension Trainer Workout Plan!
Build visibly stronger, more defined arms in 28 days…..
3. TRX One Arm Bicep Curl
Training one arm at a time lets you focus your mind completely on one bicep, giving your arms shape and definition.
- Hold one handle and keep your body still. Only your arm moves.
- Use a full range of movement with slow, controlled technique.
- Work in the strength range of 3–5 reps, squeezing hard at the top of every one.
4. TRX Bicep Pull / Drag Curl
This changes the typical curl to target the peak contraction of the bicep, the top end of the strength curve. Perfect if you struggle to feel your biceps with normal curls.
- Don’t focus on curling. Focus on pulling your elbows back behind your body by squeezing your biceps.
- Squeeze as hard as possible at the top and hold for 2–3 seconds.
- Lower slowly, keeping the tension on.
5. TRX Bicep Sevens (21s)
Your biceps and brachialis are resilient muscles, so Sevens amplify the challenge by working them across the entire strength curve.
- 7 full reps: curl up over 2 seconds, squeeze for 2 seconds at the top, and lower over 2 seconds.
- 7 upper partials: from the top, lower halfway down, pause, then curl back up.
- 7 lower partials: from the bottom, curl up to halfway, pause, then back down.
- That’s 21 reps. Don’t put the handles down between phases. Expect a real burn by about rep 15. That means it’s working.
Variation: do them with a hammer grip to put even more focus on the brachialis.
TRX Tricep Exercises
6. TRX Skull Crusher
Watch from 00:24 – Skull crushers hit all three heads of your triceps in one go, building the size and the horseshoe on the back of your arm.
- Get a long length on the straps, with the straps over your shoulders and above your head.
- Start at the top with your arms straight, then slowly bend your elbows and lower down over 2 seconds.
- At the bottom, pull your arms down behind your head as far as you can to stretch the tricep. That’s where the growth happens, so pause there.
- Push back up over 2 seconds, and at the top push hard into the straps to squeeze your triceps for another 2 seconds.
Advanced twist: as you reach the bottom, twist your wrists and pull your hands down towards your back for an even bigger stretch. Watch from 02:41.
7. TRX Tricep Hammer Extension
Watch from 01:51 – The hammer grip targets your triceps from a different angle, focusing on their size and length. Pair it with skull crushers for complete development.
- Keep your elbows pointing forward and your upper arms still.
- Stretch right back behind your head at the bottom.
- Keep it slow and controlled. You don’t need a big angle.
- Squeeze your triceps without locking out at the top.
8. TRX Tricep Dips
Most people think dips are impossible, either too advanced or too hard on the joints. I used to struggle with them on a dip bar.
But on a suspension trainer, you can use your legs to help push yourself up, so you control exactly how much load your arms take. Dips build tricep size and strength, a stable shoulder girdle and better upper body mobility, and they’re accessible from day one.
- Set the handles to about knee height, grab them in a hammer grip, and push them back against the door for stability.
- Put your feet underneath you, as if you were about to squat against the wall. This is your support.
- With your shoulders pulled back and chin up, slowly lower down over 2 seconds, going as low as your shoulders are happy. Pause.
- Push down and back into the handles to rise up, using your legs as much as you need, and squeeze your triceps hard at the top.
- As you get stronger, move your feet further out and the exercise gets harder.
TRX Forearm Exercises
9. TRX Reverse Curls
Reverse curls target the brachioradialis, the muscle that stabilises your elbow and forearm whenever you squeeze or lift. Build it up and your forearms look fuller, your grip gets stronger, and it helps protect against tennis elbow.
- Grab the handles with an overhand grip, and curl up over 2 seconds, keeping your wrists straight.
- At the top, rotate your thumbs upwards and pull on the straps to squeeze your forearms hard for 2 seconds.
- Lower slowly over 2 seconds, resisting gravity.
- Keep a slight bend in your elbows at the bottom. Straighten your arms and hang, and you lose tension. Lose tension, lose growth.
A Simple 4-Move TRX Arm Workout
Want to put these into action? These 4 moves cover every key area of your arms in one session:
- Skull Crushers: 2 sets of 8 reps
- Hammer Curl 21s: 21 reps of 1 round to start
- Tricep Dips: 3 sets of 6 reps
- Reverse Curls: 2 sets of 8 reps
Use slow 2-second reps with a hard squeeze on every one.
But here’s the thing…
Knowing the exercises is one thing. Knowing how to progress them is what actually changes your arms.
That’s why I’ve put together a free 4-week arm plan. It shows you exactly how to progress each of these moves, week by week, so your arms are visibly stronger in 30 days…
Get The FREE ‘Stronger Arms in 4 Weeks Suspension Trainer Workout Plan!
Build visibly stronger, more defined arms in 28 days…..
More TRX Guides by Body Part
- TRX Chest Exercises
- TRX Arm Exercises
- TRX Core Exercises
- TRX Back Exercises
- TRX Leg Exercises
- TRX Shoulder Exercises
FAQ
Can you build arm muscle with a TRX?
Yes. Your biceps and triceps don’t know what you’re holding. They only know the tension you place on them. Stop just short of locking out, squeeze hard at the top and control every rep, and the straps give your arms more time under tension than most people ever get from dumbbells.
What is the best TRX exercise for biceps?
The TRX Bicep Curl is the foundation, and it’s where I’d start everyone. But for full development, you need at least two different grips. Pair standard curls with Hammer Curls to hit the brachialis underneath, which pushes your biceps up and makes your whole arm look thicker.
What is the best TRX exercise for triceps?
The TRX Skull Crusher. It hits all three heads of your triceps, which make up two-thirds of your upper arm. Focus on stretching right back behind your head at the bottom, then squeeze without locking out at the top. Add Tricep Dips for overall strength and a stable shoulder girdle.
How often should you train arms with a TRX?
2–3 times per week is plenty for most people, with a rest day in between. Your arms also work hard in almost every chest, back and shoulder exercise, so you don’t need to hammer them on their own every session. Consistent, quality reps beat endless volume.
Can you get bigger arms without weights?
Absolutely. I ditched the weights in 2016 and my arms have developed more with a suspension trainer than they ever did in the gym. The key is isolating the muscle with slow, controlled technique, then progressing by changing your body angle, going single-arm, or using methods like Bicep Sevens to hit the full strength curve.
Strong arms are only part of the picture.
If you want a body that looks and feels strong, you need legs to match.
Here’s to your Fitness Freedom!
Coach Adam, aka TRX Traveller
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