Suspension Arm Curl

Suspension Arm Curl

The Suspension Arm Curl is a versatile exercise that targets the biceps, forearms, and stabilizer muscles of the upper body. This exercise is performed using suspension straps, which allow for a wide range of motion and intensity adjustments. By suspending your body and focusing on the arm curl movement, you engage multiple muscle groups simultaneously, making it an efficient and effective exercise. The Suspension Arm Curl primarily focuses on the biceps, helping to strengthen and tone these muscles. Strong biceps not only contribute to a well-defined upper body but also play an essential role in various daily activities, such as lifting objects or carrying groceries. In addition, the forearm muscles are engaged during the arm curl movement, promoting overall arm strength and stability. What sets the Suspension Arm Curl apart from traditional bicep exercises is the element of instability. By depending on suspension straps rather than traditional weights, you challenge more muscle fibers and engage smaller stabilizer muscles. This not only enhances the overall effectiveness of the exercise but also improves core stability and balance. Whether you are a beginner or an experienced fitness enthusiast, the Suspension Arm Curl can be adapted to match your fitness level. By adjusting the angle of your body, changing the grip position, or modifying the tempo of the exercise, you can increase or decrease the challenge to suit your needs. However, it is crucial to maintain proper form throughout the movement to avoid strain or injury. Incorporating the Suspension Arm Curl into your workout routine can help you build strong and defined arms, improve overall upper body strength, and enhance stability. Remember to always warm up before starting any exercise and consult with a fitness professional to ensure you are using the correct form and technique. Get ready to feel the burn and see the results with this dynamic exercise!


  • Stand facing the suspension trainer with your feet hip-width apart.
  • Grasp the handles of the suspension trainer with an underhand grip.
  • Lean back slightly and extend your arms fully, keeping your elbows close to your sides.
  • Engage your core muscles and slowly bend your elbows, curling your body towards the handles.
  • Continue curling until your hands reach your shoulders, keeping your upper arms stationary.
  • Pause for a moment at the top of the movement, squeezing your biceps.
  • Slowly lower yourself back to the starting position, fully extending your arms.
  • Repeat the movement for the desired number of repetitions.

Tips & Tricks

  • Focus on maintaining proper form throughout the exercise to target your biceps effectively
  • Engage your core muscles to maintain stability and prevent excessive swinging
  • Start with a weight that allows you to perform the exercise with proper form and gradually increase the resistance as you get stronger
  • Control the movement both on the way up and on the way down to get the maximum benefit from each repetition
  • Ensure that your elbows are fully extended at the bottom of the movement to fully work your biceps
  • Experiment with different grip positions to target different areas of your biceps
  • Use a variety of tempos, such as slower eccentric (lowering) phases, to increase time under tension and challenge your muscles
  • Incorporate other exercises that target the biceps, such as dumbbell curls or barbell curls, to provide additional stimulus for muscle growth
  • Focus on proper breathing by exhaling on the concentric (lifting) phase and inhaling on the eccentric (lowering) phase of the exercise
  • Make sure to warm up properly before performing this exercise to reduce the risk of injury and prepare your muscles for the workout


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