What muscles does the Suspender One Arm Biceps Curl work?

This exercise primarily targets the biceps, focusing on the peak and overall strength of the muscle. It also engages the forearm muscles for grip and stabilization, while the core works to maintain body alignment.

What equipment do I need for the Suspender One Arm Biceps Curl?

You’ll need a suspension trainer such as TRX anchored securely to a stable point. If you don’t have access to TRX, you can use gymnastic rings or a sturdy resistance band setup, though the movement mechanics will slightly vary.

Is the Suspender One Arm Biceps Curl suitable for beginners?

Yes, beginners can perform this exercise, but should start with a more upright body position to reduce the load. As strength and stability improve, gradually increase the angle to add resistance.

What are common mistakes to avoid with the Suspender One Arm Biceps Curl?

Avoid letting your elbow drift forward or away from your side, as this reduces biceps engagement. Also, do not rely on body momentum focus on controlled curling and lowering for maximum muscle activation.

How many sets and reps should I do for the Suspender One Arm Biceps Curl?

For muscle strength and toning, aim for 3 sets of 8–12 reps per arm. Beginners can start with fewer reps and focus on proper form before increasing volume.

What safety tips should I follow when doing this exercise?

Ensure the suspension trainer is securely anchored and check the straps for wear before starting. Keep your core engaged to protect your lower back and avoid jerking movements that could strain your shoulder or elbow.

Are there variations of the Suspender One Arm Biceps Curl I can try?

You can increase difficulty by moving your feet farther from the anchor point to create a steeper angle. For variety, try a neutral grip curl or perform the exercise slowly for added time under tension.

Suspender One Arm Biceps Curl

Target Muscles

Primary:

Biceps

Secondary:

Forearm

Equipment Required

Bodyweight

TRX

Exercise Type

Reps Only

How To Do

Stand facing the anchor point, holding a suspension trainer handle in one hand with your arm fully extended and body in a straight line. Keeping your elbow close to your side, curl your hand up toward your shoulder, then slowly lower back to the start. Engage your core and maintain tension in your biceps throughout the movement.

Step-by-Step Instructions

Stand tall facing the anchor point, holding a suspension trainer handle in one hand, palm facing up.
Lean back slightly, keeping your core engaged and your body in a straight line from head to heels. Your arm should be fully extended.
Keeping your elbow close to your side, curl your hand up towards your shoulder, squeezing your biceps at the top of the movement.
Slowly lower your hand back to the starting position, maintaining tension in the biceps throughout the movement.
Repeat for the desired number of repetitions, then switch arms.

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

Alternative Exercises

Suspender Arm Curl

Biceps

TRX

Suspender Biceps Clutch

Biceps

Bodyweight • TRX

Dumbbell Biceps Curl

Biceps

Dumbbell

Dumbbell Alternate Biceps Curl

Biceps

Dumbbell

Frequently Asked Questions

What muscles does the Suspender One Arm Biceps Curl work?: This exercise primarily targets the biceps, focusing on the peak and overall strength of the muscle. It also engages the forearm muscles for grip and stabilization, while the core works to maintain body alignment.
What equipment do I need for the Suspender One Arm Biceps Curl?: You’ll need a suspension trainer such as TRX anchored securely to a stable point. If you don’t have access to TRX, you can use gymnastic rings or a sturdy resistance band setup, though the movement mechanics will slightly vary.
Is the Suspender One Arm Biceps Curl suitable for beginners?: Yes, beginners can perform this exercise, but should start with a more upright body position to reduce the load. As strength and stability improve, gradually increase the angle to add resistance.
What are common mistakes to avoid with the Suspender One Arm Biceps Curl?: Avoid letting your elbow drift forward or away from your side, as this reduces biceps engagement. Also, do not rely on body momentum focus on controlled curling and lowering for maximum muscle activation.
How many sets and reps should I do for the Suspender One Arm Biceps Curl?: For muscle strength and toning, aim for 3 sets of 8–12 reps per arm. Beginners can start with fewer reps and focus on proper form before increasing volume.
What safety tips should I follow when doing this exercise?: Ensure the suspension trainer is securely anchored and check the straps for wear before starting. Keep your core engaged to protect your lower back and avoid jerking movements that could strain your shoulder or elbow.
Are there variations of the Suspender One Arm Biceps Curl I can try?: You can increase difficulty by moving your feet farther from the anchor point to create a steeper angle. For variety, try a neutral grip curl or perform the exercise slowly for added time under tension.