Suspender Biceps Curl
Expert Advice
Keep your elbows stationary and close to your body to isolate the biceps during the curl.
How-to-do Steps
- Stand facing the suspension anchor with the handles at waist height.
- Grasp the handles with palms facing up.
- Curl your hands towards your shoulders, keeping your elbows fixed in place.
- Slowly lower your hands back to the starting position.
- Repeat for the desired number of repetitions.
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Muscles Worked
Suspender Biceps 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
Biceps100%
Equipment
Suspension
Exercise Type
Strength
Sets & Reps Guidance
Beginner3 x 10-12
Intermediate4 x 8-10
Advanced4 x 6-8
Frequently Asked Questions
What muscles does Suspender Biceps Curl work?
Suspender Biceps Curl primarily targets the Biceps. It is classified as a Strength exercise performed with Suspension.
How many sets and reps should I do for Suspender Biceps Curl?
For beginners, start with 3 sets of 10-12. Intermediate lifters can do 4 sets of 8-10. Advanced athletes can push to 4 sets of 6-8. Adjust based on your goals and recovery capacity.
Is Suspender Biceps Curl suitable for beginners?
Suspender Biceps Curl is rated as intermediate difficulty. Beginners may want to start with lighter loads or simpler variations and progress to this exercise as their strength and coordination improve.
