Suspender Biceps Curl
Perform a challenging biceps curl using your body weight and a suspension trainer. Strengthen your upper arms effectively with precise form and control.
- Movement
- Isolation
- Force
- Pull
- Per set
- 1 min
- Rest
- 2 min
Free · iPhone only · Available on the App Store
Variations of Suspender Biceps Curl
Description
An exercise that focuses on the biceps by lifting weights while keeping the elbow stationary.
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How to do Suspender Biceps Curl
- 01Setup
Adjust the suspension straps so the handles are at about chest height when standing. Grasp a handle in each hand with an underhand grip (palms facing up).
- 02Setup
Lean back, extending your arms fully, until your body is at an angle where your feet are flat on the floor and your body forms a straight line from head to heels.
- 03
Keeping your elbows fixed and pointing forward, initiate the curl by flexing only your elbows, pulling your body up towards your hands.
- 04
Continue pulling until your hands are close to your shoulders and your biceps are fully contracted, squeezing at the top of the movement.
- 05
Slowly extend your arms back to the starting position with control, resisting the pull of gravity and maintaining tension in your biceps throughout the entire range of motion.
Tips
- To increase or decrease difficulty, adjust your foot placement; moving your feet closer to the anchor point makes it harder, further away makes it easier.
- Maintain a rigid torso and glutes engaged throughout the exercise to prevent your body from swaying and to keep tension focused on the biceps.
- Focus on a strong biceps contraction at the top of the movement, imagining you are trying to touch your forearms to your biceps.
- Control the eccentric (lowering) phase, taking 2-3 seconds to fully extend your arms, as this helps maximize muscle growth and strength.
Common mistakes
- Swinging the body to generate momentum removes tension from the biceps; instead, keep your core tight and only move your forearms, focusing on controlled elbow flexion.
- Flaring the elbows out to the sides reduces biceps activation; keep your elbows tucked close to your body and pointing forward throughout the curl.
- Not fully extending the arms at the bottom limits the range of motion; ensure a complete, controlled extension to maximize muscle fiber recruitment.
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Is Suspender Biceps Curl good for beginners?
Suspender Biceps Curl is rated intermediate. Beginners can still attempt it with lighter weight and careful form, but it's best to master easier variations first.
What equipment do I need for Suspender Biceps Curl?
You need Suspension to perform Suspender Biceps Curl. If you don't have this equipment, look for variations that target the same muscles with what you have available.
What are the best tips for Suspender Biceps Curl?
To increase or decrease difficulty, adjust your foot placement; moving your feet closer to the anchor point makes it harder, further away makes it easier. Maintain a rigid torso and glutes engaged throughout the exercise to prevent your body from swaying and to keep tension focused on the biceps. Focus on a strong biceps contraction at the top of the movement, imagining you are trying to touch your forearms to your biceps. Control the eccentric (lowering) phase, taking 2-3 seconds to fully extend your arms, as this helps maximize muscle growth and strength.
What are common mistakes when doing Suspender Biceps Curl?
Swinging the body to generate momentum removes tension from the biceps; instead, keep your core tight and only move your forearms, focusing on controlled elbow flexion. Flaring the elbows out to the sides reduces biceps activation; keep your elbows tucked close to your body and pointing forward throughout the curl. Not fully extending the arms at the bottom limits the range of motion; ensure a complete, controlled extension to maximize muscle fiber recruitment.
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Cheat Curl
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Assisted Standing Triceps Dip
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Body Up
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Free · iPhone only · Available on the App Store