Biceps
The two-headed muscle on the front of the upper arm responsible for elbow flexion. Engaged during Sled Pull rope work, the finish phase of every Rowing stroke, and maintaining grip during Farmers Carry.
Definition
Biceps are one of the most HYROX®-relevant muscle groups in the body. The two-headed muscle on the front of the upper arm responsible for elbow flexion. Engaged during Sled Pull rope work, the finish phase of every Rowing stroke, and maintaining grip during Farmers Carry.
Why Biceps Matter for HYROX®
Bicep fatigue alone rarely limits HYROX® performance - grip and lats fail first. But undertrained biceps contribute to elbow tendinitis during high-volume Sled Pull and SkiErg training. Moderate curl work prevents this.
| HYROX® Station | Role of Biceps |
|---|---|
| Sled Pull (50m) | Biceps flex the elbow during every hand-over-hand rope pull for 50m. |
| Rowing (1,000m) | Biceps assist the finish phase of each rowing stroke. |
| Farmers Carry (200m) | Biceps stabilize the elbow joint while carrying heavy kettlebells. |
Best Exercises to Build Biceps
These exercises come from the ROXBASE exercise database of 217 movements, prioritized by transfer to HYROX® race performance.
- Chin Up - Compound bicep and lat builder. 3-4 sets to near failure. Superior to curls for functional pull strength.
- Dumbbell Hammer Curl - Trains the brachioradialis (forearm) alongside biceps - key for Sled Pull rope grip. 3 sets of 10-12.
- Barbell Curl - Classic bicep isolation. 3 sets of 10-12 reps at moderate weight.
- Pull Up - Bicep engagement as secondary mover. Every pull-up rep trains biceps under functional load.
Training Recommendations
Biceps don't need dedicated training days for HYROX®. They get sufficient stimulus from compound pulling (rows, pull-ups, chin-ups). Add 2-3 sets of Hammer Curls 2x per week for brachioradialis strength that transfers to Sled Pull rope work.
FAQ
Do I need to do bicep curls for HYROX®?
Not strictly, but 2-3 sets of Hammer Curls 2x per week helps. The brachioradialis (targeted by hammer curls) directly supports Sled Pull rope grip and rowing. Compound pulls (chin-ups, rows) cover the rest.
Why do my elbows hurt during Sled Pull?
Elbow pain during Sled Pull often comes from weak bicep tendons handling repetitive load. Moderate bicep curl work (3×10-12, 2x/week) strengthens the tendons and prevents inflammation. Don't go heavy - moderate load with controlled tempo works best.
Your biceps don't train themselves - and generic gym programs rarely target them for the endurance HYROX® demands. ROXBASE analyzes your race data to find which muscles are holding you back, then builds station-specific training that targets your weaknesses. Find Your Weak Station →
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