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Suspension-Strap Bodyweight Biceps Curl

IntermediateStrengthTier T2

You stand holding two suspension-strap handles and lean back with straight arms and your elbows raised. You bend your elbows to pull your body toward the handles, then straighten them to return.

Targets: Elbow
Muscles: Biceps

Stop if

Stop the movement and check with a clinician.

Also stop if you notice
Sharp or pinching pain in the shoulders, elbows, wrists or back during the curl or the return.
  • Pain 6 out of 10 or more: choose an easier exercise.
  • Pain 8 out of 10 or more: stop and rest.

Equipment needed

  • Works at home
  • Works at the gym

suspension_trainer

Home Options

  • suspension trainer + strap or belt

Dosage

3

Sets

10

Reps / Time

45 sec

Rest

controlled

Tempo

Step-by-Step Guide

Set up

  • Stand facing the overhead anchor with your feet flat, about hip-width apart and close to the point under the anchor, hold one handle in each hand with your palms toward your face, and lean back until the straps are taut and your arms are straight, with your elbows higher than your shoulders.
  • Keep your body in one straight line from your heels to your head and keep your feet planted.
  1. A woman leaning back from two taut straps with straight raised arms and her palms toward her face.

    Step 1 of 3

    Hold the handles facing the anchor with your feet close to it. Lean back so the straps are taut, with straight arms, palms toward your face and elbows higher than your shoulders.

  2. The same woman with her elbows bent and her head close to the handles, body more upright.

    Step 2 of 3

    Slowly bend both elbows and curl your body toward the handles, keeping your elbows raised and the straps taut.

  3. A woman leaning back from two taut straps with straight raised arms and her palms toward her face.

    Step 3 of 3

    Hold the handles facing the anchor with your feet close to it. Lean back so the straps are taut, with straight arms, palms toward your face and elbows higher than your shoulders.

Safety Information

Beyond needing a spot where the straps or rings can be securely attached, this hangs your whole bodyweight from the anchor, so use only a fixed anchor rated for it, and a person with shoulder, elbow or wrist pain should check with a clinician before trying it. Stop if the exercise causes sharp pain or if the straps go slack or the grip starts to slip. Use a clear space with nothing within reach of the swing of the body. Stop if the exercise causes pain or you become unwell. Seek appropriate professional advice about symptoms or suitability.

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Printed from clapmove.com. ClapMove is not a replacement for professional medical advice — always consult a healthcare provider before starting any exercise program.