Suspension One Arm Biceps Curl exercise animation (Weiblich)

Suspension One Arm Biceps Curl

Zielmuskel
Biceps Brachii
Synergistenmuskeln
Brachialis, Brachioradialis
Equipment
Suspension
Körperregion
Upper Arms
Typ
Strength

The Suspension One Arm Biceps Curl uses a single suspension strap to load the biceps brachii through a bodyweight curl, challenging each arm independently. The brachialis and brachioradialis act as synergists, supporting elbow flexion throughout the range of motion. Because one hand holds the strap and your body acts as the load, the exercise also demands significant core and shoulder stability.

Suspension One Arm Biceps Curl: So führst du sie aus

  1. 1Set the suspension strap to a mid-length position so the handle hangs roughly at hip height when you stand in front of the anchor.
  2. 2Stand facing the anchor point and grasp one handle with your working hand, palm facing up (supinated grip).
  3. 3Walk your feet toward the anchor until your body is angled back and your arm is fully extended, creating the desired resistance level.
  4. 4Brace your core and keep your body in a straight line from head to heels throughout the movement.
  5. 5Initiate the curl by flexing your elbow, driving your hand toward your same-side shoulder while keeping your upper arm vertical.
  6. 6Continue curling until your forearm is fully contracted and your hand reaches shoulder height.
  7. 7Pause briefly at the top and squeeze the biceps brachii.
  8. 8Slowly extend your elbow, lowering yourself back to the fully extended start position under control.
  9. 9Complete all reps on one arm, then switch hands and repeat on the other side.

Technik-Tipps

  • Keep your elbow pointed straight down and stationary throughout the curl — letting it drift forward reduces tension on the biceps brachii.
  • Supinate your forearm (palm faces up) at the start and maintain that rotation to maximally engage the biceps brachii.
  • Control the eccentric (lowering) phase over 2–3 seconds to increase time under tension and maximise brachialis recruitment.
  • The further you walk your feet toward the anchor, the more upright your body and the lighter the load — adjust foot position to match your strength level.
  • Avoid shrugging your shoulder or letting your hips sag; a rigid plank position ensures the biceps, not momentum, do the work.

Häufige Fehler

  • Swinging the hips or using body momentum to initiate the curl — this shifts load away from the biceps brachii and reduces the training stimulus.
  • Allowing the elbow to travel forward during the curl — this recruits the anterior deltoid and takes tension off the target muscle.
  • Gripping with a neutral or pronated wrist instead of a full supinated grip — reducing supination limits biceps brachii activation and shifts stress to the brachioradialis.
  • Walking the feet too close to the anchor for your current strength, causing form breakdown — choose a foot position that allows full, controlled reps.
  • Rushing through the eccentric phase by dropping back quickly — skipping the controlled lowering sacrifices brachialis development and increases injury risk at the elbow.

Häufig gestellte Fragen

What muscles does the Suspension One Arm Biceps Curl work?

The primary muscle is the biceps brachii. The brachialis and brachioradialis act as synergists, assisting with elbow flexion throughout the movement.

Is the Suspension One Arm Biceps Curl good for beginners?

It can be suitable for beginners if foot position is adjusted to reduce the load — standing more upright makes the exercise easier. Beginners should master the two-arm suspension curl first to build familiarity with the strap and body-angle mechanics before progressing to the single-arm version.

How many sets and reps should I do?

For hypertrophy, aim for 3–4 sets of 8–12 reps per arm with a controlled tempo. For strength endurance, 2–3 sets of 15–20 reps at a shallower body angle works well. Rest 60–90 seconds between sets.

How does this exercise compare to a dumbbell biceps curl?

Unlike a dumbbell curl, the suspension version provides ascending resistance as your elbow flexes, and it also challenges core stability and grip throughout the set. It is an effective alternative when free weights are unavailable and adds a unilateral stability demand that dumbbells do not.

How do I make the Suspension One Arm Biceps Curl harder?

Walk your feet closer to directly beneath the anchor point to increase the angle and add more bodyweight resistance. You can also slow the eccentric phase, add a pause at the top, or elevate your feet on a bench for an even steeper challenge.

Ähnliche Übungen