Suspension Trainer Hammer Curl

oec:suspension-trainer-hammer-curl

A bodyweight elbow flexion exercise using a suspension trainer with a neutral grip to target the brachialis, brachioradialis, and biceps while maintaining a rigid core.

Generated by gemini-3.8-flash from the sources below. No person has checked this record. Don't rely on it for safety.

Also called: TRX Hammer Curl, Suspension Hammer Curl

How to do it

Setup

Anchor the suspension trainer securely overhead and adjust the straps to mid-length.
Face the anchor point, grasp the handles with a neutral grip (palms facing each other), and walk your feet forward to lean back at a comfortable angle.
Extend your arms fully in front of your chest and brace your abs and glutes to form a straight line from head to heels.

Movement

Keeping your upper arms elevated and parallel to the floor, bend your elbows to pull your temples toward the handles.
Maintain the neutral grip throughout the movement without rotating your wrists.
Squeeze your forearms and upper arms forcefully at the top of the curl.
Slowly extend your elbows under control to return to the straight-arm starting plank.

Breathing

Exhale as you flex your elbows and pull your body up; inhale as you slowly lower back down.

Cues

Keep elbows high and fixed
Palms face inward throughout
Body stays in a rigid plank
Curl your hands to your temples

Common faults

Dropping the elbows into a row rather than an elbow flexion isolation.: Keep upper arms pointed forward and parallel to the floor; do not pull your elbows back past your torso.
Sagging at the hips or thrusting the pelvis upward.: Engage your glutes and core to keep the entire torso completely straight throughout the set.
Pronating or supinating the wrists during the curl.: Keep palms facing directly toward each other through both the concentric and eccentric phases.

Safety

Ensure the anchor point is rated to hold full body weight.
Set your feet with non-slip footwear to prevent sliding during the lean.

Muscles

Brachialis prime mover
Brachioradialis prime mover
Biceps brachii synergist
Rectus abdominis stabilizer
Gluteus maximus stabilizer
Front deltoid stabilizer

Joints

Elbow: Flexion, Extension
Shoulder: Isometric stabilization
Lumbar spine: Isometric stabilization
Hip: Isometric stabilization

Details

Movement: Elbow flexion isolation
Modality: Calisthenics, Hypertrophy, Strength
Mechanics: isolation
Force: pull
Laterality: bilateral
Kinetic chain: closed
Level: intermediate
Equipment: Suspension trainer
Record: Repetitions
Load: bodyweight, not applicable

variation of Inverted Biceps Curl
substitute for Dumbbell Hammer Curl
substitute for Cable Hammer Curl
regression of Suspension Single-Arm Biceps Curl

Sources

wger: TRX hammer curl, by cynomops (CC-BY-SA-4.0)

This record: CC-BY-SA-4.0.

Data

suspension-trainer-hammer-curl.json