Suspension Arm Curl-To-Ears

Suspension Arm Curl-To-Ears Exercise Description

The Suspension Arm Curl-to-Ears is a bodyweight biceps curl performed on a suspension trainer. It primarily targets the elbow flexors—biceps brachii and brachialis—with assistance from the brachioradialis and forearm flexors. Your trunk stays in a straight line while the elbows flex to bring the handles toward the sides of the head (“ears”), minimizing shoulder movement. Scapular stabilizers and the core work isometrically to maintain a neutral spine and steady shoulder position. Body angle and strap length determine difficulty, allowing you to focus on clean elbow-driven motion and consistent tension throughout the range.

Muscle Groups: Biceps
Target Muscles: Biceps Brachii - Short Head, Brachialis
Assisting Muscles: Brachioradialis, Flexor Digitorum Superficialis
Stabilizing Muscles: Rectus Abdominis, Serratus Anterior, Transversus Abdominis, Trapezius - Lower Fibers, Trapezius - Middle Fibers
Body Area: Upper Body
Body Parts: Arms, Upper Arms
Body Surface: Front
Body Symmetry: Bilateral
Equipment: TRX Bands
Exercise Patterns: Pull
Exercise Type: Strength, Suspension
Functional Grouping: Elbow Flexors, Forearm Supinators
Joint Involvement: Single-joint
Muscle Location: Inner Bicep, Lower Bicep
Movement Direction: Horizontal
Muscle Position: Anterior
Gender: Female

How To Do The Suspension Arm Curl-To-Ears Exercise

‘- Inspect the anchor and straps; set handles so there’s tension when your arms are extended at shoulder height.
– Stand facing the anchor, feet hip-width. Grip the handles palms up with neutral wrists.
– Walk your feet forward to set your working angle. Keep a straight line from head to heels and ribs stacked over pelvis.
– Start with arms extended in front at shoulder height, elbows softly unlocked, shoulders gently depressed and slightly retracted.
– Flex your elbows to bring the handles toward your temples/ears. Keep elbows high in front of your shoulders—upper arms stay relatively fixed.
– Avoid shrugging, arching the low back, letting elbows drift backward, or bending at the wrists.
– Control the return by extending the elbows until the arms are straight without hyperextending; maintain strap tension.
– Adjust difficulty by stepping forward/back to find an angle that lets you keep form.
– Keep head neutral and gaze forward; breathe steadily throughout.

Suspension Arm Curl-To-Ears Tips

‘- Set the handles so there is light tension when your arms are extended at shoulder height before you start.
– Stand facing the anchor with feet hip-width and maintain a straight line from head to heels with ribs stacked over pelvis.
– Grip the handles with palms up and keep your wrists neutral—avoid bending at the wrists.
– Walk your feet forward or back to find a body angle that lets you keep clean form for the whole set.
– Start with arms extended at shoulder height, elbows softly unlocked, and shoulders gently depressed and slightly retracted.
– As you curl, focus on flexing only the elbows to bring the handles toward your temples/ears, keeping the upper arms relatively fixed.
– Keep your elbows high in front of your shoulders instead of letting them drift backward.
– Avoid shrugging your shoulders or arching your lower back as you move.
– Control the return by extending the elbows until the arms are straight (but not hyperextended) while keeping strap tension.
– Keep your head neutral, gaze forward, and breathe steadily throughout the exercise.

Suspension Arm Curl-To-Ears Beginner Introduction

The Suspension Arm Curl-to-Ears is a bodyweight arm exercise using a suspension trainer to challenge the biceps while also engaging the forearms, shoulders, and core. With the body held in a rigid, leaning position and the hands in the straps, the movement centers on bending the elbows so the handles travel up toward the sides of the head. Because the upper arms stay nearly in place, the biceps do most of the work instead of the shoulders taking over.

Throughout the motion, the torso remains braced and aligned, so the midsection and upper back muscles support a steady posture rather than moving through space. The shoulder area stays quiet and stable while the elbows act as the main hinge. Changing how far the feet are from the anchor point or how the straps are set up can make the exercise milder or more intense, while still emphasizing smooth, controlled curling and steady muscle tension from start to finish.