Instructions

1

Stand with feet shoulder-width apart, holding the TRX suspension straps with an underhand grip (palms facing forward). Keep your body in a straight line from head to heels with a slight backward lean.

2

Position your body at an angle so that tension is on the straps. Grip the handles firmly with palms up and arms extended. Engage your core to maintain body alignment and prevent sagging at the hips.

3

Slowly lower your body backward by extending your elbows in a controlled manner, maintaining a straight body line. The arms lengthen as you move away from the anchor point. Keep elbows tucked close to your body throughout the descent.

4

Drive through your heels and contract your biceps to pull your body forward and upward. Flex your elbows to bring your hands toward your face, returning to the starting position. Squeeze the biceps at the top of the movement before controlling the next repetition.

PRIMARY MUSCLESBiceps Brachii

SECONDARY MUSCLESBrachialis, Brachioradialis, Deltoids, Core Stabilizers

EQUIPMENTSuspension

DIFFICULTYIntermediate

Overview

Focusing on the Suspender Arm Curl allows you to target the Biceps Brachii with precision. As a foundational Strength exercise, the integration of Suspension provides the necessary tension to trigger hypertrophy, while avoiding excessive joint strain.

Benefits

Reduces the likelihood of Upper Arms injuries by reinforcing connective tissue strength.
Acts as a highly scalable Strength movement, perfect for both beginners and elite athletes.
Improves overall Upper Arms stability and proprioception during heavy loads.
Utilizes Suspension to create sustained mechanical tension, forcing deep muscle adaptation.
Allows for a natural movement path that closely mimics functional daily activities.

Muscle Anatomy

The primary driver is the Biceps Brachii. However, the movement also recruits Brachialis, Brachioradialis, Deltoids, Core Stabilizers to maintain control of the Suspension.

Exercise Variations

Dumbbell Suspender Arm Curl
Cable Suspender Arm Curl
Banded Suspender Arm Curl

Beginner Tips

If you are new to the Suspender Arm Curl , focus on mastering the movement pattern with zero weight before adding Suspension.

Suspender Arm Curl