@Erikaengwall and @Richard.silvester (instagram) requested a TRX video for triceps and biceps, aside from the usual extension and curl here’s two variations to hit them at different angles for extra development
TRX BICEPS 1/2 CURLS (SHORT HEAD) KEY FOCUS:
- Keep a constant tension on the bicep with a small range of motion and pull your wrists apart and out across your forehead
- Pronate your wrist at the top (twist your wrists so your thumbs turn outwards) hold the TRX handles at the edge so your little finger is close to the edge
- … then focus your mind on squeezing your bicep as hard as you can at the top
- Try to curl your arms towards your forehead, not just bend at the elbow (if this sounds weird watch the video at around 20 secs for a demonstration)
*3sets – 8-12 reps
TRX TRICEP DIPS:
- Push the TRX handles back into the surface
- On the upward phase push slightly forward and up
- Focus on squeezing your entire arm by gripping the TRX handle as hard as you can throughout
- …especially at the top (extra eye popping, red face squeezing should happen here)
*3sets – 6-8 reps
TEMPO:
4 sec downward phase
0 sec pause at bottom
1 sec contraction upward phase
0 sec pause at top
If there’s any specific TRX exercise or muscle area targeting you’d like to see? Let me know in the comments below or message me on Instagram @trxtraveller and I’ll make you a demonstration vid.
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