Fitwill stands in solidarity with Ukraine

Suspension Biceps Clutch

Suspension Biceps Clutch

The Suspension Biceps Clutch is a highly effective exercise that targets your biceps while also engaging your core and upper body muscles. This exercise utilizes suspension training, which involves using straps or resistance bands attached to an anchor point, allowing you to leverage your own body weight for resistance. During the Suspension Biceps Clutch, you'll be suspended in the air with your arms extended and your body leaning back at a slight angle. By gripping the straps or handles with an underhand grip, you'll initiate the movement by flexing your elbows and curling your hands towards your shoulders. This action specifically targets the biceps, helping to build strength, size, and definition in this muscle group. What sets the Suspension Biceps Clutch apart from traditional bicep exercises is the instability factor. Your muscles must work harder to stabilize your body while performing the curling motion, activating more muscle fibers and maximizing your workout efficiency. Additionally, the engagement of your core muscles to maintain balance further enhances its effectiveness. Incorporating the Suspension Biceps Clutch into your workout routine is a great way to add variety and challenge to your arm training. Whether you're a beginner or an advanced fitness enthusiast, adjusting the length of the straps or resistance bands can make the exercise more or less difficult, allowing you to tailor it to your individual fitness level. Remember, always perform the Suspension Biceps Clutch with proper form and control to avoid unnecessary strain or injury. Add this exercise to your arm day routine and watch as your biceps become stronger, more defined, and ready to show off in no time!


  • Begin by attaching the suspension trainer to a stable overhead anchor point.
  • Stand facing the anchor point and hold the handles with a supine grip, palms facing upward.
  • Take a few steps back to create tension in the suspension trainer.
  • Maintain an upright posture with your feet shoulder-width apart.
  • Engage your core and brace your abdominal muscles.
  • Start the exercise by curling your hands towards your shoulders, while keeping your upper arms aligned with your body.
  • Pause for a second at the top of the movement, squeezing your biceps.
  • Slowly lower your hands back to the starting position, fully extending your arms.
  • Repeat for the desired number of repetitions.
  • Remember to breathe consistently throughout the exercise.

Tips & Tricks

  • Ensure proper form and technique to maximize muscle engagement and prevent injury.
  • Engage your core throughout the exercise to maintain stability and control.
  • Start with lighter resistance and gradually increase as you gain strength and proficiency.
  • Perform controlled and slow movements, focusing on the mind-muscle connection.
  • Vary your grip by using different hand positions (overhand, underhand, narrow, wide) to target different areas of the biceps.
  • Incorporate isometric holds by pausing at the midpoint of the movement to increase time under tension and challenge the muscles.
  • Add variety by incorporating different suspension training accessories or attachments to target the biceps from various angles.
  • Support your body weight with your legs or by adjusting the length of the suspension straps, depending on your fitness level.
  • Implement progressive overload by gradually increasing the number of reps, sets, or resistance used over time.
  • Combine the suspension biceps clutch with other bicep exercises to create a well-rounded arm workout.

Related Exercises


Turn Sweat into Strength and Success

Achieve more with Fitwill. Over 5000 exercises to explore, custom workouts, real results.

Start your journey. Download today!

Fitwill: App Screenshot

Related Workouts