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Suspension Trainer Bicep Curl
A bodyweight isolation exercise using suspension straps to target the biceps, commonly scaled by adjusting foot placement to alter resistance.
About Exercise
Equipment
Suspension Trainer
Difficulty
2/5 • Intermediate
Primary Muscle Groups
Biceps
Secondary Muscles
Shoulders, Forearms, Abs
Popularity Score
7
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
No
Requires Spotter
No
Space Needed
Small
Noise Level
Low
Muscle Breakdown
View Muscle MapBiceps
10/10Long Head, Short Head
Forearms
5/10Flexors
Shoulders
4/10Anterior Delts
Abs
3/10Rectus Abdominis
Programming
Typical Rep Range
8-15 reps
Rest Between Sets
60-90 seconds
How to Perform
Secure the suspension straps at a high anchor point. Grip handles with palms facing up, lean back until arms are fully extended, and align body in a straight plank.
- Keep elbows high and aligned with shoulders throughout the movement.
- Curl your body up by flexing the elbows, bringing hands toward the forehead.
- Squeeze biceps hard at the peak contraction.
- Lower yourself under control to full arm extension.
- Maintain a tight core and straight body line; do not sag hips.
Coaching Tips
Form Cues
- Elbows high
- Plank body
- Squeeze biceps
- No slack in straps
Breathing
Exhale as you curl your body up; inhale as you lower back to the starting position.
Tempo
3-1-1
Range of Motion
Full extension of arms at the bottom to full elbow flexion with hands near forehead at the top.
Safety
Safety Notes
- Ensure anchor point is secure.
- Wear non-slip shoes to prevent sliding.
- Stop if you feel sharp pain in the elbows.
Spotting
Not recommended; walk feet back to reduce difficulty if needed.
Common Mistakes
- Dropping elbows
- Sagging hips
- Using momentum
- Curling to chin instead of forehead
When to Avoid
- Acute elbow tendonitis
- Shoulder impingement
- Lower back instability
Flexibility Needed
- Shoulder flexion to 180 degrees
- Wrist extension flexibility
Build Up First
- Basic plank hold competency
- Familiarity with suspension training
Also known as
TRX Bicep Curl, Ring Bicep Curl, Suspension Strap Curl, Bodyweight Bicep Curl
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