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Last updated March 5, 2026
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Biceps
Bicep Curl (Suspension)
Grip suspension handles with palms up. Lean back and curl your body toward the handles by bending your elbows. Keep elbows high and fixed.
Quick facts
- Difficulty
- Moderate
- Mechanic
- Isolation
- Force
- Pull
- Type
- Strength
- Injury Risk
- Low
- Hypertrophy
- Medium
- Calorie Burn
- Low-Medium
Muscle focus
Primary and secondary muscle groups targeted by this movement.
Primary
biceps
Secondary
outer bicep / brachialisforearm flexors
Equipment & setup
What you need and how to position yourself before starting.
Equipment
suspension
Movement pattern
Bilateral
Posture
Standing
Tracking parameters
reps
Step-by-step instructions
Follow these cues to master proper technique and stay safe through every rep.
- Step 1Setup
- Attach suspension straps to a secure anchor point above head height.
- Adjust strap length to mid-level — shorter straps increase difficulty.
- Stand facing the anchor point and grasp handles with an underhand (supinated) grip.
- Step 2Starting Position
- Lean back with arms fully extended, forming a straight line from head to heels.
- Position feet shoulder-width apart; the steeper the angle, the harder the exercise.
- Brace your core and keep your hips level throughout.
- Step 3Execution
- Curl your body upward by bending your elbows, keeping upper arms stationary.
- Drive your hands toward your temples as you flex the biceps.
- Squeeze hard at the peak contraction for a one-count.
- Lower yourself under control back to full arm extension.
- Avoid letting your hips sag or pike during the movement.