Which muscles does the Suspender Arm Curl to Ears work?

This TRX exercise primarily targets the biceps, helping build strength and definition in the front of your arms. It also engages the forearms and stabilizing muscles in the shoulders and core for proper control and posture.

What equipment do I need for the Suspender Arm Curl to Ears, and are there alternatives?

You will need a suspension trainer such as TRX anchored securely to a stable point. If you don’t have a TRX, you can perform a similar motion with resistance bands attached at chest height, although the bodyweight resistance from TRX provides a unique training stimulus.

Is the Suspender Arm Curl to Ears suitable for beginners?

Yes, beginners can perform this move by standing more upright to reduce resistance. As strength improves, you can increase the difficulty by leaning back further, which increases the load on the biceps.

What are common mistakes to avoid when doing the Suspender Arm Curl to Ears?

Avoid flaring your elbows out, as this reduces bicep activation and increases shoulder strain. Also, keep your core engaged to prevent sagging through the hips and maintain a smooth, controlled motion without jerking.

How many sets and reps should I do for the Suspender Arm Curl to Ears?

For strength and muscle development, aim for 3–4 sets of 8–12 reps with controlled form. If training for endurance, you can increase to 15–20 reps per set, maintaining proper technique throughout.

What safety tips should I follow for the Suspender Arm Curl to Ears?

Ensure your TRX or suspension trainer is securely anchored before starting. Warm up your arms and shoulders beforehand, and avoid locking your joints or pulling with excessive momentum to minimize injury risk.

Are there variations of the Suspender Arm Curl to Ears I can try?

Yes, you can adjust your body angle to change resistance or perform single-arm curls for unilateral strength work. Another variation is to add an isometric hold at the top of the curl for increased time under tension.

Suspender Arm Curl to Ears

Target Muscles

Primary:

Biceps

Secondary:

Forearm

Equipment Required

TRX

Exercise Type

Reps Only

How To Do

Stand facing the suspension trainer anchor, holding the handles with palms facing each other and your body straight. Lean back slightly, then curl your hands up toward your ears, keeping elbows close to your sides and squeezing your biceps at the top. Lower slowly with control, maintaining core engagement throughout.

Step-by-Step Instructions

Stand facing the suspension trainer anchor point, holding the handles with an overhand grip, palms facing each other.
Lean back slightly, keeping your body straight from head to heels and your core engaged.
Keeping your elbows close to your sides, curl your hands up towards your ears, squeezing your biceps at the top of the movement.
Slowly lower your hands back to the starting position, resisting the urge to let your arms drop.
Repeat for the desired number of repetitions.

Explore more biceps exercises or trx exercises in our exercise library.

Alternative Exercises