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All exercises

Suspended biceps curl

Beginner

Suspended biceps curl is a isolation bodyweight exercise for the biceps, also working the forearms and abs.

What it works

Primary muscle

Biceps

Also works

ForearmsAbs

Equipment
Bodyweight
Type
Isolation · Pull
Logged as
Reps
Suggested rest
1 min

How to do it

  1. 1Set the straps to mid-length, face the anchor and hold a handle in each hand with your palms facing up.
  2. 2Walk your feet forward and lean back until your arms are straight in front of you at chest height and your body is in one straight line.
  3. 3Keeping your elbows up and pointing forward, bend your arms to pull your body up until your hands come beside your forehead.
  4. 4Hold your body rigid like a plank the whole time, without letting your hips sag or pushing them forward.
  5. 5Straighten your arms slowly to lower yourself back to the start; walk your feet further forward to make it harder.

What to do instead

  • Band biceps curlResistance band
  • Dumbbell biceps curlDumbbell
  • Cable curlCable

Harder variations

  • Suspended one arm curlBodyweight
Logged today · 1 min restSuspended biceps curl

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  • Band cross chest biceps curlResistance band