Suspender One Arm Biceps Curl Exercise Guide
Exercise Profile
- Target
- Biceps Brachii
- Equipment
- Suspension
- Body Part
- Upper Arms
- Primary Muscle
- Biceps Brachii
- Secondary Muscles
- Brachioradialis, Brachialis
- Intensity
- medium
- Category
- strength
- Skill Level
- intermediate
- Estimated Calories
- 5
- Alternate Names
- One Arm Suspended Bicep Curl
How to: Suspender One Arm Biceps Curl
- Adjust the suspension straps so they are at the appropriate height.
- Stand facing the anchor point with one hand gripping the handle.
- Engage your core and maintain a slight bend in your knees.
- Curl the handle towards your shoulder while keeping your elbow close to your body.
- Lower the handle back down to the starting position with control.
Common Mistakes
- Not keeping the elbow stationary, leading to shoulder strain.
- Using too much weight, which compromises form.
- Failing to fully extend and contract the arm throughout the movement.
Modifications
- Perform the exercise seated if standing causes instability.
- Use lighter resistance to start and gradually increase.
Tips
- Keep your elbow close to your body to maintain tension on the biceps.
- Use a controlled motion to avoid swinging the weight.
- Engage your core to provide stability during the lift.
Suspender One Arm Biceps Curl Alternatives
Tags
biceps
strength
upper arms
free weights
suspension training
arm exercises