Instructions

1

Stand facing upward at approximately 45 degrees with feet shoulder-width apart, holding suspension straps with handles at chest height, body aligned straight from head to heels

2

Grip the handles firmly with palms facing downward, engage core to maintain neutral spine, lean forward to create tension in the straps

3

Lower body in a controlled manner by allowing elbows to bend and body to move forward, maintaining straight body alignment, descending until chest approaches hands

4

Push through chest and shoulders to drive body back to starting position by extending elbows and engaging pectoralis major, return to upright position with arms extended

PRIMARY MUSCLESPectoralis Major

SECONDARY MUSCLESAnterior Deltoid, Triceps, Clavicular Head of Pectoralis Major

EQUIPMENTSuspension

DIFFICULTYIntermediate

Overview

If you want to isolate and overload the Pectoralis Major, the Suspender Arm Curl to Ears is an excellent addition to your routine. The mechanics of this Strength exercise specifically bias the Upper Arms, while the use of Suspension allows for a smooth, natural resistance curve.

Benefits

Utilizes Suspension to create sustained mechanical tension, forcing deep muscle adaptation.
Improves overall Upper Arms stability and proprioception during heavy loads.
Significantly enhances the structural integrity and power of the Pectoralis Major.

Pro Tips

Think about pulling from your elbows rather than your hands to better isolate the Pectoralis Major and minimize bicep/forearm takeover.

Muscle Anatomy

The primary driver is the Pectoralis Major. However, the movement also recruits Anterior Deltoid, Triceps, Clavicular Head of Pectoralis Major to maintain control of the Suspension.

Exercise Variations

Dumbbell Suspender Arm Curl to Ears
Cable Suspender Arm Curl to Ears
Banded Suspender Arm Curl to Ears

Suspender Arm Curl to Ears