Suspension Bicep Curl

Instructions for proper form

1. Start by adjusting the suspension trainer to a height that allows you to stretch your arms fully while standing with your feet shoulder-width apart. 2. Hold the handles with your palms facing up (supinated grip) and lean back slightly, maintaining tension in your arms. 3. Keep your elbows close to your body and engage your core. 4. Slowly curl the handles towards your shoulders by flexing your elbows, ensuring to keep your upper arms stationary. 5. Squeeze your biceps at the top of the movement, then slowly lower back to the starting position. 6. Repeat for the desired number of repetitions, maintaining control throughout the movement.

Common mistakes to avoid

1. Avoid swinging your body or using momentum to perform the curl. 2. Do not let your elbows flare out; keep them close to your sides. 3. Ensure not to overextend your arms or hyperextend your back.

Benefits

Specific benefits of the exercise

Strengthens the biceps brachii while also engaging the core and stabilizing muscles due to the suspended position.

Expected results and timeframe

With consistent practice (2-3 times a week), users can expect to see improved bicep size and strength within 4-6 weeks..

Who this exercise is best for

This exercise is best for beginners looking to build foundational strength in the biceps without heavy weights. It’s suitable for athletes, fitness enthusiasts, or anyone looking to improve upper body strength.

Scientific studies supporting its effectiveness

Studies have shown that bodyweight exercises like suspension trainers can effectively enhance muscle strength and endurance. Specifically, research indicates that isolation exercises can lead to muscle hypertrophy when performed with proper form and progressive overload.

Variations

Beginner modifications

If you find it difficult, you can decrease the angle of your body (more upright) to reduce resistance or perform one arm at a time for more focus and less strain.

Advanced progressions

As you progress, you can add more angle to your body (lean back further) to increase resistance or perform the exercise on one leg for added challenge and stability focus.

Integrations

Complementary exercises

Complement this exercise with tricep dips or push-ups to maintain balance in upper body strength training.

Super set recommendations

Perform a set of suspension bicep curls followed immediately by a set of suspension tricep extensions for a super-set, targeting opposing muscle groups.

Sample workout routines

A sample upper body workout could include 3 sets of 10-12 reps of suspension bicep curls, followed by push-ups, and finish with rows using the suspension trainer.

Exercise combinations

Combine with pull-ups or lat pull-downs to create a balanced upper body workout, focusing on both biceps and back.

Best time to do this exercise in your workout

This exercise can be placed towards the beginning of an upper body workout routine, after a proper warm-up, when your muscles are fresh and can handle the lifting.