Description:
Suspended Biceps Curls are a bodyweight exercise that targets the biceps using suspension straps. This exercise uses your own body weight as resistance, making it an effective and challenging way to build bicep strength.
Benefits:
Suspended Biceps Curls help to improve bicep strength, size, and endurance. They also engage the core and forearms, making it a comprehensive upper body exercise that enhances stability and muscle coordination.
Profile:
| Equipment: | Suspension Straps |
| Type: | Bodyweight |
| Tempo: | 2-1-2-0 |
| Level: | Intermediate |
Muscles:
Primary Muscles
- Biceps
Secondary Muscles
- Forearms
- Core
- Shoulders
Classification:
| Utility: | Isolation |
| Mechanics: | Simple |
| Force: | Pull |
Instructions:
- Step 1: Attach suspension straps to a secure anchor point.
- Step 2: Hold the handles and lean back with your feet planted on the ground, creating a straight line from head to heels.
- Step 3: Keep your body straight and engage your core.
- Step 4: Pull your body up by bending your elbows and bringing the handles towards your shoulders, squeezing your biceps at the top of the movement.
- Step 5: Slowly return to the starting position.
- Repeat the movement for the desired repetitions.
Common Mistakes:
- Using momentum to pull up
- Allowing the elbows to flare out
- Inconsistent range of motion
- To avoid these mistakes, keep your core engaged, maintain a controlled motion, and ensure your elbows remain close to your sides throughout the exercise.
Variations:
- Single-arm Suspended Biceps Curls
- Suspended Hammer Curls
- Suspended Bicep Hold
- Suspended Reverse Curls
Links to each will be provided as they are added to the website.
Safety Tips:
- Always perform a proper warm-up before doing suspended curls.
- Start with a higher anchor point if you are a beginner and progress to a lower one as you build strength.
- If you have any pain or discomfort, stop the exercise and speak with a trainer.
Additional Information:
Suspended Biceps Curls are a challenging and effective way to build bicep strength and size. They engage multiple muscle groups and can be adjusted for difficulty, making them suitable for all fitness levels.
EXERCISES
