Suspended Arm Curl
The Suspended Arm Curl primarily works the Brachialis, with secondary activation of the Biceps Brachii (Long Head), Brachioradialis and stabilizer support from the Biceps Femoris (Long Head), Erector Spinae, Gluteus Maximus, Rhomboids, Trapezius (Middle), Wrist Flexors. It is a suspension isolation exercise at intermediate difficulty.
The Suspended Arm Curl is an intermediate isolation exercise performed with suspension, following a flexion movement pattern. It primarily targets the Brachialis, with secondary engagement of the Biceps Brachii (Long Head), Brachioradialis. This is a bilateral pulling movement, engaging both sides of the body simultaneously.
A suspension isolation pull exercise targeting the Brachialis.
| Equipment | Suspension |
|---|---|
| Difficulty | Intermediate |
| Type | Isolation |
| Movement | Flexion |
| Force | Pull |
| Laterality | Bilateral |
| Primary | Brachialis |
| Secondary | Biceps Brachii (Long Head), Brachioradialis |
Muscles Worked
The Brachialis is the primary mover, taking on the bulk of the workload throughout the full range of motion. The Biceps Brachii (Long Head), and Brachioradialis act as secondary movers, assisting the primary muscles and contributing meaningfully to the overall output. The Biceps Femoris (Long Head), Erector Spinae, Gluteus Maximus, and 3 other muscles act as stabilizers, maintaining joint position and postural alignment throughout the movement.
Primary Muscles
- Primary Muscle Brachialis (biceps)
Secondary Muscles
- Secondary Muscle Biceps Brachii (Long Head) (biceps)
- Secondary Muscle Brachioradialis (biceps)
Stabilizer Muscles
- Stabilizer Muscle Biceps Femoris (Long Head) (hamstrings)
- Stabilizer Muscle Erector Spinae (back)
- Stabilizer Muscle Gluteus Maximus (glutes)
- Stabilizer Muscle Rhomboids (back)
- Stabilizer Muscle Trapezius (Middle) (back)
- Stabilizer Muscle Wrist Flexors (forearms)
How to Perform
Preparation
- Grasp suspension handles and momentarily step back until arms are extended forward and straight.
- While keeping arms straight and shoulders back, step forward so body is reclined back.
- Position palms up or slightly inward.
Execution
- Keeping body straight, bring handles toward top of shoulders by flexing arms, while keeping elbows pointed forward.
- Return by straightening arms and repeat.
Comments
- Dismounting can be achieved by walking backward until body is upright.
- Also referred to as Suspended Biceps Curl, arguably somewhat of a misnomer as applied to form shown here.
- The positioning of arms, with elbows high, places short head (medial head) of Bicep Brachii inactive insufficiencyas arm continues to flex.
- The long head of Biceps Brachii (lateral head) and in particular, Brachialis are primary movers in this position.
- Compare toSuspended Biceps Curl.
Tips & Common Mistakes
- Control the eccentric phase — the lowering portion drives significant muscle development.
- Avoid momentum; focus on feeling the target muscle work through the full range.
- Full range at both ends maximizes stretch at the bottom and contraction at the top.
Programming Suggestions
Adapt your sets and reps to your training goal.
| Strength | 3–4 sets × 6–8 reps at 75–85% 1RM with 90–120 seconds rest. |
|---|---|
| Hypertrophy | 3–4 sets × 10–15 reps at 60–75% 1RM with 60–90 seconds rest. |
| Endurance | 2–3 sets × 15–25 reps at 40–60% 1RM with 30–45 seconds rest. |
Alternative Exercises
These exercises target the same primary muscles (Brachialis) and can be substituted based on your equipment or variation preferences.
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