Suspension biceps curl
Also called TRX biceps curl, suspension arm curl.
What is a suspension biceps curl?
A suspension biceps curl uses your bodyweight against suspended handles. Lean back facing the anchor and bend your elbows to bring the handles toward the sides of your forehead. This version keeps the elbows raised rather than rowing them behind your torso.
How do you perform a suspension biceps curl?
Set up
- Install the trainer on a secure anchor using its manufacturer’s instructions, check the straps and handles, and clear the floor around you. Set both straps to equal length.
- Face the anchor and take a handle in each hand. Lean back on planted feet with your arms straight in front of you and palms turned upward. Start fairly upright and keep your body straight.
Execution
- Bend your elbows and bring the handles toward your temples as your body rises. Keep your upper arms raised and your elbows pointing toward the anchor.
- Finish the curl without pulling your elbows behind you or bending your wrists to bring the handles closer.
- Extend your elbows under control to return to the starting lean. Step back to stand securely before releasing the handles.
Common mistakes
Pulling the elbows down toward the ribs
Reset with the upper arms raised. Keep the movement at the elbows rather than finishing with a row.
Dropping backward on the return
Choose a more upright starting angle and straighten your elbows slowly enough to control your body.
Where it fits in a session
Include this movement where it fits the strength session you have planned.
Keep your strap length, foot position and upper-arm position consistent across recorded sets.
Muscles worked
Primary
Secondary
- None listed in this guide
Schematic surface view. Some muscles are partly visible or not shown.
The elbow flexors are listed together rather than ranked. Keep the elbows raised in this version; pulling them back changes the movement.
Frequently asked questions
Is this a row?
No. In this curl the elbows stay raised in front while they bend. In a suspension row they travel back beside the torso.
Do I need to touch the handles to my head?
No. Bring them toward the sides of your forehead and stop where you can keep your wrists straight and elbows controlled.
Sources
- Betts et al. Anatomy and Physiology 2e. OpenStax, 2022. https://openstax.org/books/anatomy-and-physiology-2e/pages/11-5-muscles-of-the-pectoral-girdle-and-upper-limbs