TRX Halfway Length
Grab the handles, face the anchor point and place your feet a a suitable level (adjust as needed).
Lower yourself while facing the hand palms upwards until your arms are extended.
Curl your arms upwards without dropping the elbows and raise yourself with your biceps. Do not let the elbows drop down and keep the body straight the entire time.
Isolate the bicep curl by leaning forward and resting on the knee.
The upper arm should be vertical and does not move (no shoulder movement or rotation). Only the forearm should be moving upwards, hence isolating the bicep.
Grab two kettle bells and swing them gently to the rear to get the movement started.
As the bells start swinging forward, take a step back and curl them upwards.
Never curve the back or lean backwards or jerk the weight. The pendulum motion should be smooth and steady.
Grab the sides of the kettle bell handle and extend your arms.
Gradually and steady curl upwards until you reach a full bend in the elbows.
Extend slowly again until you reach a full arm extension. Keep the back straight and do not lean either way.
Grab the handles and point the knuckles outwards.
Start by bending the elbow and curling, by using your biceps, your hands towards each other on top of the sternum until the knuckles touch each other.
The elbows should be facing outwards and upwards. Do not revert to a row, instead focus solely on the biceps.
Grab the handles and point the hand palms upwards.
Pull your hands towards your lower ribs as you hand palms continue to face upwards.
Keep the elbows close to the body and adjust the feet as needed.