Suspender One Arm Biceps Curl
Expert Advice
Keep your elbow stationary and focus on squeezing the bicep at the top of the curl. Avoid using your shoulder or back to lift the handle.
How-to-do Steps
- Stand sideways to the suspension anchor and grasp one handle with the hand closest to it.
- Lean away from the anchor point, keeping your body straight and your arm extended.
- Curl the handle towards your shoulder, focusing on the bicep contraction.
- Slowly lower your arm back to the starting position and repeat for the desired number of repetitions before switching arms.
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Muscles Worked
Suspender One Arm 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
Biceps70%
Secondary
Forearms30%
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 One Arm Biceps Curl work?
Suspender One Arm Biceps 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 One Arm 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 One Arm Biceps Curl suitable for beginners?
Suspender One Arm 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.
