Suspender Biceps Curl

Muscles worked

Setup

1. Face the anchor point and grab the handles with a shoulder-width, underhand (supinated) grip.
2. Lean back with your arms fully extended until the straps are taut, keeping your body in a rigid plank from head to heels.
3. Walk your feet toward the anchor point to increase resistance, or away from it to make the movement easier.
4. Raise your arms so your elbows are at shoulder height and parallel to the floor.

How to do it

1. Exhale and curl your hands toward your forehead by bending only at the elbows, keeping your upper arms stationary.
2. Squeeze your biceps forcefully at the top of the movement when your hands are near your temples.
3. Inhale and slowly extend your arms back to the starting position using a controlled 3-second tempo.
4. Maintain a tight core and glutes throughout the set to prevent your hips from sagging or arching.

Form checklist

• Keep your elbows high and fixed in space; do not let them drop toward your ribs.
• Maintain a straight line from your head to your heels throughout the entire range.
• Keep your wrists straight and neutral to avoid forearm strain.
• Avoid 'kipping' or using momentum from your hips to pull yourself up.

Pro tips

• Imagine your elbows are resting on an invisible shelf to ensure they stay elevated, which maximizes bicep isolation.
• Focus on driving your pinky fingers toward your ears at the top of the curl to enhance the peak contraction of the biceps.

Make it harder

• Move your feet further forward so your body is more horizontal to the floor, increasing the percentage of bodyweight lifted.
• Perform the eccentric (lowering) phase over 5 seconds to maximize time under tension.

Frequently asked

What muscles does the suspender biceps curl work?

The suspender biceps curl primarily targets the biceps, and also works the forearms as secondary muscles.

What equipment do you need for the suspender biceps curl?

The suspender biceps curl uses suspension trainer.

Is the suspender biceps curl good for beginners?

The suspender biceps curl is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.

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