Suspender Arm Curl
Expert Advice
Keep your elbows stationary and close to your body to maximize bicep engagement without involving your shoulders.
How-to-do Steps
- Face the suspension anchor and grab the handles with palms facing up.
- Lean back slightly, keeping your body straight from head to heels.
- Curl your hands towards your shoulders by bending your elbows.
- Slowly extend your arms back to the starting position.
- Repeat for the desired number of repetitions.
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Muscles Worked
Suspender Arm Curl primarily targets the Biceps, with Strength mechanics using Suspension. Understanding muscle activation patterns helps you focus on proper engagement and maximize training effectiveness.
Primary
Biceps70%
Secondary
Forearms30%
Equipment
Suspension
Exercise Type
Strength
Sets & Reps Guidance
Beginner3 x 12-15
Intermediate3 x 10-12
Advanced4 x 8-10
Frequently Asked Questions
What muscles does Suspender Arm Curl work?
Suspender Arm Curl primarily targets the Biceps. Secondary muscles involved include Forearms. It is classified as a Strength exercise performed with Suspension.
How many sets and reps should I do for Suspender Arm Curl?
For beginners, start with 3 sets of 12-15. Intermediate lifters can do 3 sets of 10-12. Advanced athletes can push to 4 sets of 8-10. Adjust based on your goals and recovery capacity.
Is Suspender Arm Curl suitable for beginners?
Yes, Suspender Arm Curl is rated as a beginner-friendly exercise, making it an excellent starting point. Focus on mastering proper form before increasing intensity or load.
