TRX Hammer Curl
What Is the TRX Hammer Curl?
TRX Hammer Curl is an isolation exercise that primarily targets the biceps and also engages the forearms. It is a beginner-level movement done on a suspension trainer, with the palms facing each other the whole way through, so your own body weight is the resistance.
The neutral grip is what sets it apart. A palms-up curl such as the TRX Biceps Curl leans on the biceps brachii, while a neutral forearm gives the brachialis and the brachioradialis a bigger share of the job. The biceps still work hard, so this is a grip-friendly arm builder rather than a different muscle group.
The load is set by how far you lean. Walking your feet toward the anchor point makes your body lean back more and the exercise harder, while stepping away from the anchor point makes you more upright and easier. That makes it simple to scale for a first-time client and for someone who has outgrown it. It is also a good choice when a dumbbell hammer curl bothers the wrists, since the handles can rotate slightly with the forearms.
Because the resistance is capped by body weight, it suits warm-ups, home and travel workouts, and higher-rep arm finishers best. Lifters who want heavier loading can pair it with the Dumbbell Hammer Curl, and anyone who finds it too easy can move on to the TRX Single-Arm Biceps Curl.
Muscles Worked
- Biceps Brachii
- Primary
- Brachialis
- Primary
- Brachioradialis
- Primary
- Deltoid
- Low
- Erector Spinae
- Minimal
- Gluteus Maximus
- Minimal
Instructions
- Set the suspension trainer so the handles hang at about chest height, then hold one handle in each hand with your palms facing each other and your thumbs up.
- Face the anchor point with your feet together or hip-width apart, and walk your feet a little toward the anchor point until the straps are tight and you lean back.
- Straighten your arms out in front of you and keep your body in one straight line from head to heels, with your core braced and your shoulder blades down and back.
- Keep your wrists straight and your palms facing each other for the whole rep.
- Bend your elbows and pull your hands toward your forehead, keeping your elbows in front of you and your hips from moving.
- Pause briefly when your hands are beside your face and your elbows are fully bent.
- Lower slowly until your arms are straight again, keeping your body in the same straight line.
- To make it easier, walk your feet away from the anchor point so you stand more upright. To make it harder, walk your feet toward the anchor point so you lean back further.
Common Mistakes
Dropping the elbows
Letting the elbows sink toward the ribs shifts work to the back and shoulders, so keep them out in front of you and level through the whole rep.
Sagging hips
A dipping low back or piking hips breaks the straight line and changes the load, so brace the core and squeeze the glutes.
Turning the palms up
Rotating the wrists toward a palms-up grip turns the movement into a standard curl, so keep the palms facing each other and the thumbs up.
Dropping into the bottom
Letting the arms snap straight at the end of the lowering phase wastes the tension and stresses the elbows, so lower for two to three seconds.
Starting too flat
Walking the feet too far toward the anchor point on the first set leaves you leaning back too far to control, so begin more upright and move the feet forward only when reps stay clean.
Injuries
TRX Hammer Curl is a low risk exercise when performed with proper technique. The load is only a portion of your body weight and you control it with your feet, which makes it gentler than most loaded curls.
The usual strain points are the elbows and the front of the forearms. Fast, snapping reps, letting the arms drop straight at the bottom and letting the elbows sink toward the ribs all load the elbow tendons more than the muscles. Keep the body in one straight line, lower under control and keep the wrists straight and the palms facing each other, because bending the wrists under body weight irritates them.
If the exercise feels too hard, step your feet away from the anchor point so you stand more upright, or shorten the range of motion. To make it harder, walk your feet toward the anchor point so you lean back further. People with active elbow tendon pain, such as tennis or golfer's elbow, should get it assessed before curling. Stop if you feel sharp elbow, wrist or shoulder pain, or if the straps feel unstable.
- Equipment
- Suspension trainer and body weight
- Modality
- Strength
- Difficulty
- Beginner
Alternative Exercises
Frequently Asked Questions
- Q: How is it different from the TRX Biceps Curl?
The TRX Biceps Curl uses a palms-up grip with the elbows high, while this version keeps the palms facing each other. The neutral grip is usually easier on the wrists and gives the brachialis and brachioradialis a larger share of the work.
- Q: How do I make it easier or harder?
Change your foot position. Walking your feet toward the anchor point makes your body lean back more and the exercise harder, and stepping away from the anchor point makes you more upright and easier.
- Q: Can it replace the dumbbell hammer curl?
Not for heavy loading, since you can only lift part of your body weight. It works well for higher reps, warm-ups and travel, and the Dumbbell Hammer Curl is the better pick when you need to add weight.
- Q: How many reps and sets should I do?
Most people do 2 to 4 sets of 8 to 15 reps, stopping when the elbows start to drop or the hips sag. Adjust your foot position so the last reps are hard but still clean.