Suspension Trainer Biceps Curl
A suspension curl that bends the elbows to pull the body toward the handles.
This page is a working draft. A coach has not reviewed it, so read it as a starting point, not as checked instruction.
- Pattern
- Elbow flexion
- Modality
- Strength
- Difficulty
- Beginner
- Mechanic
- Unknown
- Force
- Unknown
- Laterality
- Bilateral
- Impact
- Low
- Trains where
- Gym, Home
- At home
- Yes
How to do it
Set up
- Face the anchor, grip the handles with palms up and lean back slightly with the arms straight at shoulder height.
Do the rep
- Keep the upper arms still and bend the elbows to bring the handles toward the forehead.
- Straighten the elbows slowly to return the body to the starting lean.
What counts as a rep
One rep bends both elbows to bring the handles toward the forehead and returns to straight arms without moving the upper arms.
One rep bends both elbows to bring the handles toward the forehead and returns to straight arms without moving the upper arms.
Breathing
Exhale through the effort and inhale during the controlled return.
Cues
- Keep the body in one line.
- Use a steeper body angle when the reps get easy.
Common mistakes
Rowing the handles
What you seeThe elbows move behind the trunk instead of staying raised.
FixKeep the upper arms aimed toward the anchor and use an easier angle.
The elbow bend should drive the curl.
Stop the set if
- Stop if you feel sharp pain.
- End the set if you cannot control the lean or elbow position.
General educational content, not individual coaching or medical advice.
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