Single Arm Suspension Bicep Curl

Instructions for proper form

Stand facing the suspension trainer, holding the handle with one hand, palm facing up (supinated grip). Keep your feet shoulder-width apart, with your weight centered. Engage your core to stabilize your body. Start with your arm fully extended at your side and slowly curl your hand towards your shoulder by flexing your elbow, squeezing your bicep at the top of the movement. Lower the handle back to the starting position in a controlled manner. Ensure your body remains straight, without leaning back, and avoid swinging your body to initiate the movement.

Common mistakes to avoid

Avoid using momentum to lift the weight; do not swing your body or lean back. Ensure that your elbow remains close to your body throughout the movement. Do not let your shoulders slump forward or lift them towards your ears. Keep your lower back straight by engaging your core instead of arching it.

Benefits

Specific benefits of the exercise

Targets and isolates the biceps brachii effectively, enhancing muscle definition and strength in the biceps. Improves grip strength as you maintain your hold on the suspension trainer throughout the movement.

Expected results and timeframe

With consistent training (2-3 times a week), you can expect visibly stronger and larger biceps within 4-6 weeks, alongside enhanced muscle endurance..

Who this exercise is best for

This exercise is ideal for those looking to build upper body strength, particularly in the biceps. It’s suitable for intermediate exercisers wanting to challenge themselves with bodyweight training.

Scientific studies supporting its effectiveness

Studies indicate that bodyweight exercises, such as suspension training, effectively build strength and hypertrophy. Research published in the Journal of Strength and Conditioning Research shows significant muscle engagement in suspension training versus traditional weights.

Variations

Beginner modifications

For beginners, adjust the angle of the suspension trainer to increase support, making the exercise easier. Alternatively, perform the bicep curl with a wider stance for better balance.

Advanced progressions

For advanced variations, try incorporating holds or pulse curls at the top of the movement. You can also perform the exercise with your feet elevated to increase intensity.

Integrations

Complementary exercises

Complement this exercise with tricep extensions, shoulder presses, or push-ups to ensure balanced development of the upper arm muscles.

Super set recommendations

Consider supersetting the single arm suspension bicep curl with tricep dips or push-ups for a comprehensive upper body workout, increasing muscle engagement and time efficiency.

Sample workout routines

In a typical upper body workout, perform the single arm bicep curl followed by a compound movement like push-ups or rows, allowing minimal rest between exercises to maintain an elevated heart rate.

Exercise combinations

Combine with single-arm rows and plank variations to create a challenging upper body and core workout.

Best time to do this exercise in your workout

Incorporate this exercise in the middle of your upper-body workout routine, after your main compound lifts, or as part of a circuit focused on arm training.