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All exercises

Suspended one arm curl

Intermediate

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

Trained one side at a time.

What it works

Primary muscle

Biceps

Also works

ForearmsAbsObliques

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

How to do it

  1. 1Shorten the straps, hold one handle with your palm facing up and stand facing the anchor.
  2. 2Walk your feet forward and lean back until your working arm is straight and your body is one straight line, free hand on your hip.
  3. 3Curl your hand towards your forehead, pulling your body up while keeping your elbow high and still.
  4. 4Keep your hips and shoulders square; don’t twist towards the anchor to finish the rep.
  5. 5Lower yourself slowly until the arm is straight, finish all reps, then switch sides.

What to do instead

  • Cable one arm curlCable
  • Dumbbell standing one arm concentration curlDumbbell

Easier variations

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

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