Exercise guide
Suspender One Arm Biceps Curl
- Intermediate
- Isolation
- Rep-based
- Shoulders
- Upper arms
This unilateral isolation movement leverages body weight to build bicep peak and grip strength while significantly challenging core stability. By working one arm at a time, you eliminate compensations and ensure symmetrical development across both limbs.
Reviewed by the Crucible team · Updated June 2026
Muscles worked
Setup
- Adjust the suspension straps to mid-length and stand facing the anchor point.
- Grasp a single handle with an underhand (supinated) grip, palm facing the ceiling.
- Walk your feet toward the anchor point to create a lean, keeping your body in a rigid plank position.
- Extend the working arm straight out at shoulder height, ensuring the strap is taut before beginning.
How to do it
- Exhale as you curl your hand toward your temple, keeping your elbow high and fixed in space at shoulder level.
- Squeeze the bicep hard at the top of the movement while maintaining a perfectly straight line from head to heels.
- Inhale and slowly lower your body back to the starting position using a controlled 3-second eccentric tempo.
- Complete the full set on one arm before switching to the other side to ensure equal volume.
Form checklist
- Keep the elbow pinned at shoulder height; do not let it drop toward your ribs.
- Maintain a neutral spine and engaged core to prevent the torso from rotating toward the working arm.
- Ensure the palm remains supinated (facing you) throughout the entire range of motion.
- Avoid 'hiking' the shoulder of the working arm toward your ear.
Pro tips
- Focus on bringing your pinky finger toward your temple to maximize biceps supination and peak contraction.
- Keep the non-working arm tight against your side or across your chest to help stabilize the torso against rotational forces.
Make it harder
- Increase the resistance by walking your feet closer to the anchor point to create a steeper body angle.
- Incorporate a 2-second isometric hold at the peak of the contraction when the hand is nearest the forehead.
Frequently asked
- What muscles does the suspender one arm biceps curl work?
- The suspender one arm biceps curl primarily targets the biceps, and also works the forearms as secondary muscles.
- What equipment do you need for the suspender one arm biceps curl?
- The suspender one arm biceps curl uses suspension trainer.
- Is the suspender one arm biceps curl good for beginners?
- The suspender one arm biceps curl is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.