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Ruben Luijkx, Master of Science and co-owner of Fysio Fitaal, specialises in sports-related complaints, ultrasound diagnostics and manual therapy. Writing on physiofitaal.nl, he introduces you to the expertise and professionalism of Fysio Fitaal in Tilburg.
TRX flexion elbow
TRX flexion elbow (TRX biceps curl) is a suspension training exercise where you lean back into the TRX bands and pull your body towards the handles by bending your elbows. You use your own body weight as resistance while your biceps do the pulling work. The instability of the bands makes the exercise more challenging and requires more core stability than traditional biceps curls.
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Purpose of the exercise
Strength exercise for the biceps (two-headed arm muscle), forearms and core stabilisers. Improves biceps strength, elbow flexion strength and body control under unstable conditions. Also effective for developing functional traction and grip strength during suspension training.
Supplies
- TRX Suspension Trainer or similar system
- Solid attachment point (door, ceiling, frame)
- Plenty of room to sit back
- Flat, stable surface
Starting position
- Attach the TRX at medium height
- Grasp both handles
- Walk backwards facing anchor point
- Lean back in the straps (arms extended)
- Feet in front of you on the ground (closer to anchor point = heavier)
- Keep your body in a straight line
- Arms fully extended in front of you
- Palms facing up or facing each other
- Tighten your core
Implementation
- Pull yourself up by bending your elbows
- Bring your hands to your forehead/sleep
- Keep your elbows at the same height (do not lower them)
- Keep your body in a straight line (plank position)
- Pull until your hands come up next to your head
- Tighten your biceps in the end position
- Release controlled back to extended arms
- Keep tension on your core throughout movement
Points of interest
- ✓ Keep your body in a perfectly straight line
- ✓ Pull with your biceps, not by bending hips
- ✓ Keep your elbows at the same height
- ✓ Constantly tighten your core
- ✓ Move controlled in both directions
- ✓ Breath out on draw, in on return
- ✗ Avoid lowering or raising your hips
- ✗ Don't let your elbows drop down
- ✗ Don't use momentum or swing
- ✗ Don't just flex your wrists (isolate biceps)
- ✗ Don't pull halfway - make full curl movement
- ✗ Don't let your shoulders roll forward
When this exercise?
This exercise is suitable for athletes who want to develop biceps strength and core stability with suspension training. Ideal as an accessory arm exercise or as a home training alternative without dumbbells. Very effective for functional training and for developing tensile strength under instability. Perfect as part of TRX training routines. Also valuable as a variation of traditional biceps curls. Suitable for bodyweight training when weights are not available. For elbow pain, wrist pain or shoulder problems, have a physiotherapist assess first. Start at a less steep angle (feet further from anchor point) and work towards steeper angle for progression.
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