Suspension Arm Curl-to-Ears

Suspension Arm Curl-to-Ears

The Suspension Arm Curl-to-Ears is a dynamic and challenging exercise that targets the biceps, shoulders, and core muscles. In this exercise, you will be utilizing suspension straps, such as TRX straps, to suspend yourself mid-air, adding instability and engaging your stabilizer muscles. This unique exercise provides a range of benefits, including increased muscular strength and endurance, improved stability and balance, and enhanced overall body control. By gripping the suspension straps with an underhand grip, you initiate the movement by flexing at the elbows while simultaneously bringing your hands towards your ears. The unique aspect of this exercise lies in its requirement for stable shoulder positioning throughout the movement. This not only strengthens the biceps but also engages the deltoids and forearms, resulting in a well-rounded upper body workout. Engaging your core is crucial during the Suspension Arm Curl-to-Ears exercise, as it helps maintain proper body alignment and stability. By recruiting the muscles in your abdominals, obliques, and lower back, you not only protect your spine but also create a solid foundation to perform this exercise effectively. It is important to note that proper form and technique are essential in preventing potential injury and maximizing the benefits of this exercise. Start with a weight you can comfortably handle, gradually increasing the resistance as you gain strength and confidence. Always listen to your body and ensure that you maintain smooth and controlled movements throughout the exercise. Incorporating the Suspension Arm Curl-to-Ears into your workout routine can add variety to your upper body training, help you break through plateaus, and improve your overall strength and stability. Remember to consult with a fitness professional if you are unsure about proper form or if you have any specific concerns related to your fitness level or health.


  • Start by attaching your suspension trainer to an overhead anchor point securely.
  • Stand facing away from the anchor point with both feet shoulder-width apart.
  • Grasp the handles of the suspension trainer with an underhand grip, palms facing up.
  • Keep your elbows slightly bent throughout the exercise.
  • Lean back slightly while keeping your core engaged and your body straight.
  • Raise your hands up towards your ears, bending your elbows and squeezing your biceps.
  • Pause for a moment at the top of the movement, feeling the contraction in your biceps.
  • Slowly lower your hands back down to the starting position.
  • Repeat the movement for the desired number of repetitions.
  • Remember to maintain proper form and control throughout the exercise.

Tips & Tricks

  • Start with a light resistance band or suspension trainer and gradually increase the difficulty as you progress.
  • Maintain a strong core throughout the exercise by engaging your abdominal and lower back muscles.
  • Focus on keeping your elbows slightly in front of your shoulders to target the biceps effectively.
  • Always perform the exercise in a controlled manner, emphasizing the eccentric (lowering) phase.
  • To ensure proper form, avoid swinging or using momentum to lift the weights.
  • Squeeze your biceps at the top of the movement and hold for a second to maximize muscle activation.
  • Don't forget to breathe during the exercise; exhale during the concentric (lifting) phase and inhale during the eccentric phase.
  • For variety, you can experiment with different grip positions like supinated (underhand) or pronated (overhand) grips.
  • To add intensity, consider pausing for a few seconds at the top of the movement or performing an isometric hold.
  • Remember to stretch your biceps and forearms after your workout to prevent muscle tightness and promote recovery.


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