Step by step instructions, muscle activation and variants for the Suspender One Arm Biceps Curl.
A unilateral biceps curl performed using a single suspension trainer strap. Gripping one handle with one hand, you lean back and curl your body upward with one arm at a time, increasing biceps isolation and adding an anti-rotation challenge to the core.
Common mistakes content is coming soon.
The Suspender One Arm 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.