Suspension One Arm Biceps Curl
Suspension One Arm Biceps Curl Exercise Description
The Suspension One Arm Biceps Curl is a bodyweight pulling exercise that emphasizes elbow flexion to target the biceps brachii, with assistance from the brachialis and brachioradialis. Because it’s performed on a single handle, your core, rotator cuff, and scapular stabilizers work to resist rotation and keep the shoulder centered. The goal is to keep the upper arm relatively fixed while the elbow bends and straightens through a smooth, controlled range of motion. Maintain a neutral spine, shoulders down and back (scapular depression with light retraction), and a neutral wrist to keep tension on the elbow flexors and limit compensations. Body angle relative to the anchor changes the challenge; choose a position that allows control, steady tension, and full range without shrugging or rotating.
- Muscle Groups: Biceps
- Target Muscles: Biceps Brachii - Short Head
- Assisting Muscles: Brachialis, Brachioradialis
- Stabilizing Muscles: External Obliques, Infraspinatus, Rhomboid Major, Subscapularis, Trapezius - Lower Fibers
- Body Area: Upper Body
- Body Parts: Arms, Upper Arms
- Body Surface: Front
- Body Symmetry: Unilateral
- Equipment: TRX Bands
- Exercise Patterns: Pull
- Exercise Type: Strength, Suspension
- Functional Grouping: Elbow Flexors, Forearm Supinators
- Joint Involvement: Single-joint
- Muscle Location: Inner Bicep
- Movement Direction: Horizontal
- Muscle Position: Anterior
- Gender: Female
How To Do The Suspension One Arm Biceps Curl Exercise
‘- Face the anchor with feet hip-to-shoulder width and the strap taut.
– Grip one handle with the working hand; wrap the thumb. Free arm extends out or rests across the chest for balance.
– Lean back into a straight “plank” from head to heels; ribs down, glutes lightly engaged, neck neutral.
– Start with the working arm straight, elbow in front of the shoulder; shoulders level and square to the anchor.
– Set the shoulder: depress and lightly retract the scapula; keep it there (no shrugging).
– Keep a neutral wrist (avoid bending or twisting); forearm in line with the strap.
– Curl by bending the elbow to bring the handle toward the shoulder/face; keep the upper arm mostly still.
– Pause briefly at the top without letting the shoulder roll forward.
– Lower under control by extending the elbow until the arm is straight while maintaining strap tension.
– Keep hips and shoulders square; avoid torso rotation, arching the low back, or using momentum.
– Switch sides and repeat with the same alignment and control.
Suspension One Arm Biceps Curl Tips
‘- Choose a body angle where you can control the movement without shrugging or rotating.
– Maintain a straight “plank” from head to heels with ribs down and glutes lightly engaged.
– Keep shoulders down and back: depress and lightly retract the scapula before curling and hold that position.
– Start each rep with the elbow straight and slightly in front of the shoulder, shoulders level and square to the anchor.
– Keep your wrist neutral and your forearm in line with the strap throughout the curl.
– Focus on bending only at the elbow and keep the upper arm mostly still as you curl.
– Pause briefly at the top without letting the shoulder roll forward.
– Lower the handle under control, fully straightening the arm while keeping tension on the strap.
– Keep hips and shoulders square, avoiding torso rotation, low-back arching, or using momentum.
– Use the free arm extended out or across the chest to help maintain balance and alignment.
Suspension One Arm Biceps Curl Beginner Introduction
The Suspension One Arm Biceps Curl is a single-handle suspension trainer move that centers on bending the elbow against your own bodyweight. With only one hand on the strap, the working arm pulls while the rest of the body stays in a straight, plank-like line. This pulling action highlights the biceps, with help from the forearms, while the muscles around the shoulder and shoulder blade contribute to keeping the joint steady and aligned.
Because the load hangs from one side, the mid-section has a strong anti-rotation role, resisting twist through the torso as the handle moves in and out. The upper arm remains mostly in place while the forearm travels, encouraging a smooth, steady path rather than a swinging motion. Different body angles under the anchor change how demanding the exercise feels, but the underlying theme stays the same: controlled elbow movement, stable shoulders, and a quiet, braced trunk that supports each rep from start to finish.