Suspension Trainer Bicep Curl
A bodyweight biceps curl performed leaning back on suspension straps and curling the body toward the hands. Difficulty is adjusted by foot position.
Primary muscles
- Biceps
Secondary muscles
- Brachialis
- Rear Delts
- Abs (Rectus Abdominis)
- Sets
- 3
- Reps
- 10–15
- Rest
- 45–60s
How to perform
Main muscles working (thicker lines)
Starting position
Face the anchor holding the handles with palms up, arms extended at shoulder height, and walk the feet forward to lean back with a straight body.
Brace the core and keep the body in a straight line.
Curl the hands toward the forehead, pulling the body up.
Keep the elbows high and pointing at the anchor.
Lower slowly back to straight arms.
Breathing: Exhale as you curl up, inhale as you lower.
Coaching tips
Plank body
Elbows stay up
Walk feet forward to make it harder
Common mistakes
Hips sagging
Dropping the elbows so it becomes a row
Moving too fast
Safety notes
Check the anchor point is secure before leaning back.
This information is general fitness guidance, not medical advice. Stop if you feel pain and consult a qualified professional.