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 handle to curl your bodyweight with one arm at a time, placing intense unilateral demand on the biceps brachii while the brachialis and brachioradialis act as synergists. Performed at an angle to the anchor point, the exercise scales in difficulty by adjusting body lean, making it effective for building single-arm elbow flexion strength and exposing and correcting left-to-right imbalances.

Suspension One Arm Biceps Curl: So führst du sie aus

  1. 1Stand facing the suspension anchor point and grasp one handle with your working hand using an underhand (supinated) grip.
  2. 2Walk your feet forward until your body is angled back from the anchor — the steeper the lean, the harder the exercise.
  3. 3Extend your working arm fully in front of you, keeping it aligned with the strap toward the anchor point.
  4. 4Place your non-working hand on your hip or hold it behind your back to prevent it from assisting the movement.
  5. 5Brace your core and keep your body in a straight line from head to heels throughout the set.
  6. 6Curl your hand toward your forehead by flexing at the elbow, keeping your upper arm still and your elbow pointing down.
  7. 7Pause briefly at the top when your biceps brachii is fully contracted.
  8. 8Slowly lower your hand back to the fully extended starting position under control.
  9. 9Complete all reps on one arm, then switch the handle to the other hand and repeat.

Technik-Tipps

  • Keep your elbow pointed straight down throughout the curl — letting it drift forward turns the movement into a row and reduces biceps brachii tension.
  • Squeeze the handle hard at the top of each rep to maximize biceps brachii contraction before lowering.
  • Control the eccentric (lowering) phase for a full two-to-three seconds — the slow descent builds brachialis and brachioradialis strength and protects the elbow joint.
  • Avoid shrugging the shoulder of your working arm; keep your shoulder blade pulled down and back so the elbow does all the work.
  • Adjust your foot position between sets to modulate difficulty — stepping your feet closer to the anchor lowers your body and increases the load, stepping them back away from the anchor makes you more upright and reduces it.

Häufige Fehler

  • Swinging the hips or leaning back at the top of the rep, which offloads work from the biceps brachii onto the lower back and momentum.
  • Allowing the elbow to travel forward and upward during the curl, which shifts load to the anterior deltoid and reduces biceps brachii activation.
  • Using a partial range of motion and not fully extending the arm at the bottom, which limits stretch on the biceps brachii and stunts long-term strength development.
  • Gripping the handle with a neutral or pronated wrist instead of a supinated (palm-up) grip, which reduces biceps brachii contribution and relies more heavily on the brachioradialis alone.
  • Letting the non-working arm assist by bracing against the thigh or strap, which disguises a strength imbalance rather than correcting it.

Häufig gestellte Fragen

What muscles does the suspension one arm biceps curl work?

The primary muscle is the biceps brachii, which drives elbow flexion and forearm supination. The brachialis and brachioradialis act as synergists, contributing to elbow flexion across the range of motion and becoming more prominent as the curl progresses.

How is the suspension one arm biceps curl different from a dumbbell curl?

Unlike a dumbbell curl, where resistance is gravity-based and peaks at 90 degrees of elbow flexion, the suspension curl provides strap tension that keeps the biceps brachii under load throughout the full range of motion. It also requires significant core and shoulder stability to maintain a rigid body position, and allows load to be adjusted instantly by shifting foot position.

How do I make the suspension one arm biceps curl harder or easier?

Walk your feet further toward the anchor point (body more horizontal) to increase resistance, or step your feet back away from the anchor (body more upright) to decrease it. Even small adjustments of a few inches significantly change the load on the biceps brachii, brachialis, and brachioradialis.

Can I build significant biceps size with suspension curls?

Yes. The suspension one arm biceps curl provides continuous tension on the biceps brachii through the full range of motion, which is a key driver of hypertrophy. Training in the 8–15 rep range with a controlled eccentric and progressive increases in body lean will produce meaningful size and strength gains in the biceps brachii and brachialis over time.

How many sets and reps should I do for the suspension one arm biceps curl?

For strength, perform 3–4 sets of 5–8 reps per arm at a challenging body angle. For hypertrophy, 3–4 sets of 10–15 reps at a moderate angle with a slow eccentric works well. Adjust your foot position to keep the target rep range genuinely difficult by the final two reps of each set.

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