Step by step instructions, muscle activation and variants for the Suspender Biceps Curl.
A bodyweight biceps curl performed using gymnastic rings or a suspension trainer. By leaning back and gripping the rings with an underhand grip, you use your own body weight as resistance and curl yourself upward, challenging the biceps along with stabilizing muscles.
Common mistakes content is coming soon.
The Suspender Biceps Curl is a foundational movement that builds strength and muscle through controlled, progressive overload. Train it 1 to 2 times per week with 3 to 5 working sets per session, gradually adding weight or reps as form holds up.