Suspension Single-Arm Biceps Curl

oec:suspension-single-arm-biceps-curl

A unilateral bodyweight isolation exercise using a suspension trainer to target the elbow flexors and challenge core anti-rotation stability.

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Also called: TRX Single Arm Bicep Curl, One-Arm Suspension Curl, Single-Arm TRX Biceps Curl

How to do it

Set the suspension trainer to mid-length and adjust to single-handle mode.
Face the anchor point, grasp the single handle with an underhand grip, and walk your feet forward so your body leans back at an angle.
Keep your body in a straight plank line from head to heels, with your upper arm elevated roughly shoulder height and parallel to the ground.
Place your free hand across your chest or by your side.

Keeping your upper arm still and your elbow pointing forward, flex your elbow to curl your hand toward your forehead.
Pull your body upward using only elbow flexion, resisting any rotational twist through your torso.
Squeeze the biceps at peak contraction as your knuckles approach your temple.
Lower yourself back under control by slowly extending your elbow to the full arm extension without letting your hips sag or rotate.

Exhale as you curl upward; inhale as you extend your arm and lower your body back down.

Dropping the elbow and turning the movement into a row: Keep your upper arm elevated and fixed in place; only bend at the elbow.
Rotating the hips or shoulders to heave the body up: Brace your core and glutes to keep your shoulders and hips square to the anchor point, reducing body angle if necessary.
Sagging at the hips: Maintain a rigid plank line by squeezing your glutes and bracing your abdominals throughout the set.

Ensure the suspension trainer is properly locked into single-handle mode before placing full weight on it.

This record: CC-BY-SA-4.0.