Exercise guide
Suspender Arm Curl
- Intermediate
- Isolation
- Rep-based
- Shoulders
- Upper arms
The suspension arm curl uses your body weight to provide constant tension on the biceps while demanding significant core stability. By keeping the elbows elevated, you isolate the biceps and emphasize the peak contraction at the top of the movement.
Reviewed by the Crucible team · Updated June 2026
Muscles worked
Setup
- Adjust the suspension straps to mid-length and stand facing the anchor point.
- Grasp the handles with an underhand (supinated) grip, palms facing upward.
- Lean back until the straps are taut, extending your arms fully at shoulder height.
- Set your feet shoulder-width apart and engage your core to create a straight line from head to heels.
How to do it
- Exhale and curl your hands toward your forehead by bending only at the elbows, keeping your upper arms parallel to the floor.
- Squeeze your biceps forcefully at the top of the movement when your hands are near your temples.
- Inhale and slowly lower your body back to the starting position using a controlled 3-second eccentric phase.
- Maintain a rigid plank position throughout the movement, ensuring your hips do not sag or lead the pull.
Form checklist
- Keep elbows high and stationary; do not let them drop toward your ribs.
- Maintain a neutral spine and engaged glutes to prevent lower back arching.
- Ensure the movement occurs only at the elbow joint, not the shoulders.
- Keep your wrists straight and strong, avoiding excessive curling of the hands.
Pro tips
- To maximize the peak contraction, imagine trying to bring your pinky fingers toward your ears at the top of the rep.
- Visualize your upper arms resting on an invisible shelf to ensure they stay perfectly horizontal throughout the set.
Make it harder
- Walk your feet closer to the anchor point to increase the body angle and the percentage of body weight being lifted.
- Perform the exercise with a single-leg stance to significantly increase the stability challenge for your core and hips.
Frequently asked
- What muscles does the suspender arm curl work?
- The suspender arm curl primarily targets the biceps, and also works the forearms as secondary muscles.
- What equipment do you need for the suspender arm curl?
- The suspender arm curl uses suspension trainer.
- Is the suspender arm curl good for beginners?
- The suspender arm curl is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.