Suspension One Arm Biceps Curl
The Suspension One Arm Biceps Curl is a challenging and highly effective exercise that targets the biceps while also engaging the core and stabilizer muscles. This exercise uses a suspension trainer, like TRX, which leverages gravity and body weight to provide resistance. By performing the curl with one arm, you increase the difficulty of the exercise, requiring more balance, coordination, and core activation. It’s an excellent addition to any workout routine, especially for those looking to build functional strength and muscle definition.
The Suspension One Arm Biceps Curl is a unilateral exercise performed using a suspension trainer. The unique nature of the suspension trainer means that you have to stabilize your body while curling, which adds challenge compared to traditional bicep curls. As you perform the curl, you pull your body upward by bending your elbow and contracting your biceps. This movement isolates the bicep muscles while also engaging the core, shoulders, and back muscles to maintain balance and form. This exercise can be modified to suit different fitness levels by adjusting your body’s angle relative to the ground.
Targeted Muscle Groups
Primary Muscles:
- The primary muscle targeted by the Suspension One Arm Biceps Curl is the biceps brachii. This muscle is responsible for flexing the elbow and supinating the forearm, making it the main driver of the curling motion.
Secondary Muscles:
- Secondary muscles involved include the brachialis and brachioradialis, which assist in elbow flexion. Additionally, the core muscles, including the rectus abdominis and obliques, work to stabilize the body throughout the movement. The muscles of the shoulder and upper back, particularly the deltoids and trapezius, also play a role in maintaining stability and proper posture.
Equipment Needed
To perform the Suspension One Arm Biceps Curl, you will need:
- Suspension Trainer: A suspension trainer like TRX, can be anchored to a door, ceiling, or any stable overhead structure. The adjustable straps allow you to customize the difficulty level by changing your body’s angle.
How to Perform the Suspension One-Arm Biceps Curl Step-by-Step Guide:
1. Setup:
- Attach the suspension trainer to a secure anchor point at a height that allows the handles to hang down to about chest level. Stand facing the anchor point and grip one handle with one hand.
Muscles used in the military press.
Illustration credit © Aliaksandr Makatserchyk
2. Position Yourself:
- Lean back so that your arm is fully extended, and your body is at an angle relative to the ground. The greater the angle, the more challenging the exercise will be. Your feet should be hip-width apart, and your core should be engaged to keep your body straight.
3. Initiate the Curl:
- Begin the curl by bending your elbow and pulling your body upward towards the handle. Keep your elbow close to your body and focus on contracting your biceps to lift yourself.
4. Squeeze at the Top:
- When your hand is near your shoulder, pause and squeeze your biceps for a moment to maximize muscle engagement.
5. Lower with Control:
- Slowly lower your body back to the starting position by extending your arm. Ensure you maintain control throughout the movement, resisting the urge to drop quickly.
6. Repeat:
- Complete the desired number of repetitions, then switch to the other arm.
Recommended Reps and Sets
For muscle endurance and hypertrophy:
- Reps: 8-12 per arm
- Sets: 3-4 sets
- Rest: 30-60 seconds between sets
Adjust the angle of your body to increase or decrease resistance depending on your strength level and fitness goals.
Pro Tips for Success
- Maintain a Strong Core: Engage your core throughout the exercise to maintain a straight line from your head to your heels. This will help you stay stable and ensure that your biceps are doing the work.
- Control the Movement: Focus on performing the curl in a slow and controlled manner. Avoid using momentum to complete the curl, as this reduces the effectiveness of the exercise.
- Adjust Your Angle: If you find the exercise too challenging or too easy, adjust your body angle relative to the ground. The closer you are to parallel with the ground, the harder the exercise will be.
- Use Both Arms Equally: Ensure you perform the same number of reps on each arm to maintain muscular balance and avoid imbalances.
Common Mistakes to Avoid
- Allowing the Body to Sag: Letting your hips drop or allowing your body to sag during the exercise can reduce its effectiveness and put unnecessary strain on your lower back. Keep your body in a straight line throughout the movement.
- Overextending the Elbow: Avoid fully locking out your elbow at the bottom of the movement, as this can put excessive strain on the joint. Keep a slight bend in the elbow to maintain tension on the biceps.
- Using Momentum: Swinging your body or using momentum to complete the curl can compromise your form and reduce the exercise’s effectiveness. Focus on slow, controlled movements.
The Suspension One Arm Biceps Curl is an excellent exercise for building biceps strength and size while also engaging your core and stabilizer muscles. By incorporating this exercise into your workout routine, you can develop functional strength and improve overall muscle coordination. Remember to focus on form, control your movements, and avoid common mistakes to get the most out of this challenging and rewarding exercise. Whether you’re a beginner or an advanced lifter, the Suspension One Arm Biceps Curl is a valuable addition to your fitness regimen.
