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Suspension One Arm Biceps Curl

Suspension One Arm Biceps Curl

The Suspension One Arm Biceps Curl is a challenging and effective exercise that targets the biceps muscles, helping to build upper body strength and definition. This exercise utilizes a suspension trainer, such as TRX, which adds an element of instability, engaging the core muscles and enhancing overall balance. During the Suspension One Arm Biceps Curl, the suspension trainer is attached to a stable anchor point above head height. By grasping the handles with one hand and extending the arm fully, the biceps muscle is lengthened and intensively activated as you pull yourself up against the resistance of the suspension trainer. This exercise can be performed with one arm at a time, allowing for focused muscle engagement and development. The suspension trainer provides adjustable resistance, allowing individuals of varying fitness levels to perform the exercise effectively. Beginners can start with lighter resistance and gradually increase the challenge as their strength improves. Advanced individuals can try incorporating variations with a slower tempo or holding the contraction at the top to intensify the exercise and further stimulate muscle growth. Incorporating the Suspension One Arm Biceps Curl into your workout routine can help you achieve well-rounded upper body strength and aesthetics. However, it is important to focus on maintaining proper form and technique throughout the exercise to avoid strain or injury. By gradually increasing the resistance and monitoring your progress, you can optimize your results and sculpt impressive biceps in no time. Remember to always warm up before attempting any exercise and listen to your body to prevent overexertion or pain.


  • Begin by attaching a suspension trainer to a sturdy anchor point at a height that allows for comfortable arm extension.
  • Stand facing the anchor point with your feet shoulder-width apart.
  • Grasp the suspension trainer handle with one hand, palm facing up, and step back to create tension in the trainer.
  • Keep your upper arm close to your body and your back straight throughout the exercise.
  • Start with your arm fully extended, then slowly curl the handle towards your shoulder by flexing your elbow.
  • Pause briefly at the top of the movement, squeezing your biceps.
  • Lower the handle with control back to the starting position, fully extending your arm.
  • Repeat the exercise for the desired number of repetitions on one side before switching to the other arm.

Tips & Tricks

  • Utilize proper form and technique to ensure maximum muscle engagement and minimize the risk of injury.
  • Incorporate both eccentric and concentric movements for a balanced workout.
  • Gradually increase the resistance or difficulty level over time to continuously challenge your muscles and promote growth.
  • Focus on maintaining a controlled and steady pace throughout the exercise for optimal results.
  • Engage your core and maintain good posture throughout to enhance stability.
  • Ensure proper breathing by exhaling during the exertion phase and inhaling during the relaxation phase.
  • Incorporate variations such as alternating arms or using different grips to target different areas of the biceps.
  • Listen to your body and rest when needed to prevent overexertion and promote recovery.
  • Fuel your body with a well-balanced diet that includes adequate protein to support muscle growth and repair.
  • Stay consistent with your training routine and gradually increase the frequency and intensity of your workouts for long-term progress.


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