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.
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
Front
Back
Primary
Secondary
Stabilizer
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)
Instructions
- 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.
Alternative Exercises
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