Suspender One Arm Biceps Curl

Expert Advice

Keep your elbow stationary and focus on squeezing the bicep at the top of the curl. Avoid using your shoulder or back to lift the handle.

Stand sideways to the suspension anchor and grasp one handle with the hand closest to it.
Lean away from the anchor point, keeping your body straight and your arm extended.
Curl the handle towards your shoulder, focusing on the bicep contraction.
Slowly lower your arm back to the starting position and repeat for the desired number of repetitions before switching arms.

Primary

Biceps70%

Secondary

Forearms30%

Equipment

Suspension

Exercise Type

Strength