Bicep Curl (Suspension)
Complete guide to Bicep Curl (Suspension). Learn proper form, technique, and execution. Targets Biceps — Long Head, Short Head. Requires suspension band. Step-by-step instructions and expert tips.
How to Perform Bicep Curl (Suspension)
Adjust the suspension straps to an appropriate length and grab the handles with an underhand grip.
Lean back so your body is at an angle, with your arms fully extended toward the anchor point.
Your feet should be flat on the floor and your body in a straight line.
Engage your abs and take a breath.
Curl your body upward by bending your elbows, bringing your hands toward your temples and exhale.
Slowly lower back to the starting position and breathe in.
Repeat for the desired number of repetitions.
Training Guidelines
These are general guidelines. Adjust volume and intensity based on your experience and goals.
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| Strength | 3–5 | 4–6 | 2–3 min |
| Muscle Growth | 3–4 | 8–12 | 60–90 sec |
| Endurance | 2–3 | 15–20 | 30–60 sec |
| Beginner | 2–3 | 10–15 | 60–90 sec |