Suspender One Arm Biceps Curl (female) – Video Exercise Guide & Tips

Suspender One Arm Biceps Curl (female) - Video Exercise Guide & Tips

Are you looking to tone and strengthen your biceps? Look no further than the Suspender One Arm Biceps Curl.

Watch This Exercise Video

This exercise targets your biceps, helping you achieve the sculpted arms you desire. In this video exercise guide, we will show you the proper technique and form for maximum results.

Incorporate this exercise into your workout routine and avoid common mistakes.

Plus, we'll provide tips for progression and increasing resistance, as well as alternative exercises to target your biceps.

Let's get started!

Key Takeaways

  • Targets biceps muscles for increased size and strength
  • Engages core muscles for improved stability, balance, and posture
  • Helps improve muscle imbalances and correct asymmetry
  • Challenges muscles in a different way compared to traditional bicep curls

Benefits of the Suspender One Arm Biceps Curl

Improve your biceps strength and definition by performing the Suspender One Arm Biceps Curl. This exercise offers several benefits for your overall arm development.

Firstly, it specifically targets the biceps muscles, helping to increase their size and strength. By isolating one arm at a time, the Suspender One Arm Biceps Curl allows for a greater range of motion, ensuring that you engage the muscle fully. This exercise also helps to improve muscle imbalances, as you're able to focus on each arm individually, making it ideal for correcting any asymmetry in your biceps.

Another benefit of the Suspender One Arm Biceps Curl is that it engages your core muscles, as you need to maintain stability throughout the exercise. This not only strengthens your core, but also improves your overall balance and posture. Additionally, by performing this exercise with a single arm, you challenge your muscles in a different way compared to traditional bicep curls, leading to increased muscle activation and growth.

Now that you know the benefits of the Suspender One Arm Biceps Curl, let's move on to the proper technique and form for maximum results.

Proper Technique and Form for Maximum Results

To maximize your results and ensure proper technique and form, continue targeting your biceps with the Suspender One Arm Biceps Curl by following these guidelines:

  1. Start with the proper setup:
  • Attach the suspension trainer to a secure anchor point.
  • Adjust the length so that the handles are at waist height.
  • Stand facing away from the anchor point.
  • Grab one handle with an underhand grip.
  1. Engage your core:
  • Before beginning the exercise, engage your core muscles.
  • Pull your belly button towards your spine.
  • This will help stabilize your body and prevent any excessive swaying or movement.
  1. Execute the curl:
  • Keep your elbow close to your side.
  • Exhale as you curl your forearm towards your shoulder.
  • Squeeze your biceps at the top of the movement.
  • Inhale as you slowly lower your arm back to the starting position.

How to Incorporate the Exercise Into Your Workout Routine

Incorporate the Suspender One Arm Biceps Curl into your workout routine for targeted biceps strength and growth. This exercise can be modified in various ways to keep your workouts fresh and challenging.

One variation of the Suspender One Arm Biceps Curl is to perform it with a supine grip, where your palm is facing upwards. This targets the biceps from a different angle and can help stimulate muscle growth. Another variation is to use a pronated grip, where your palm is facing downwards. This engages the forearm muscles more and can enhance overall arm strength.

To incorporate the Suspender One Arm Biceps Curl into a full-body workout routine, you can include it as part of your upper body training session. Start with compound exercises like bench press or pull-ups to work multiple muscle groups. Then, move on to isolation exercises like the Suspender One Arm Biceps Curl to specifically target the biceps.

Remember to always warm up before starting your workout and to use proper form and technique to prevent injury. Aim for 2-3 sets of 10-15 reps per arm, gradually increasing the weight as you get stronger. By incorporating the Suspender One Arm Biceps Curl into your routine, you can effectively build biceps strength and achieve your fitness goals.

Common Mistakes to Avoid

When performing the Suspender One Arm Biceps Curl, it's important to avoid common mistakes that can hinder your progress and increase the risk of injury. Here are three common mistakes to avoid and some proper form techniques to ensure you get the most out of this exercise:

  1. Using momentum: One of the most common mistakes is using momentum to lift the weight instead of relying on your biceps. To avoid this, keep your elbow locked in place and focus on using your bicep to curl the weight up and down.
  2. Not engaging your core: Neglecting to engage your core can lead to poor form and potential back injuries. Remember to keep your core tight throughout the exercise to maintain stability and protect your lower back.
  3. Overextending your wrist: Another mistake is allowing your wrist to bend too far back during the curl. This can strain your wrist and decrease the effectiveness of the exercise. To avoid this, keep your wrist in a neutral position, aligned with your forearm.

Tips for Progression and Increasing Resistance

To progress and increase resistance in your suspender one arm biceps curl, there are a few key tips to keep in mind.

First, consider adding more weight gradually as you become stronger to continue challenging your muscles.

Second, focus on maintaining proper form techniques throughout the exercise to maximize the effectiveness and prevent injury.

Lastly, increase resistance in small increments over time to allow your muscles to adapt and grow stronger.

Adding More Weight

Increase the weight gradually to challenge your muscles and progressively build strength during the Suspender One Arm Biceps Curl exercise.

Adding more weight is an essential part of your progression journey.

Here are three tips to help you increase the load effectively:

  1. Start with small increments: Begin by adding a manageable amount of weight to your exercise. This allows your muscles to adapt and prevents injury.
  2. Focus on proper form: Ensure that you maintain proper technique throughout the movement, even with the added weight. This will maximize the effectiveness of the exercise and minimize the risk of injury.
  3. Gradually increase the load: As your muscles become stronger, gradually increase the weight to continue challenging them. This progressive overload will promote muscle growth and strength gains over time.

Remember, consistency and patience are key when adding more weight.

Listen to your body and progress at a pace that feels comfortable yet challenging.

Proper Form Techniques

Focus on maintaining proper form throughout the Suspender One Arm Biceps Curl exercise to effectively progress and increase resistance. Proper form is crucial for maximizing the benefits of this exercise and avoiding common mistakes that can hinder your progress.

To maintain proper form, start by standing with your feet shoulder-width apart and grasping the suspender with one hand. Keep your back straight, core engaged, and shoulder blades pulled back. As you curl your arm, focus on isolating the biceps and avoiding any swinging or momentum. Keep your elbow close to your body and fully extend your arm at the bottom of the movement.

By maintaining proper form, you'll be able to gradually increase the resistance and continue to challenge your biceps.

Transitioning into the subsequent section, let's now discuss the importance of gradual resistance increments.

Gradual Resistance Increments

As you progress in the Suspender One Arm Biceps Curl exercise, it's important to gradually increase the resistance. Increasing the intensity of your workouts will help you continue to challenge your muscles and make progress. Here are some resistance training techniques to help you increase the resistance effectively:

  1. Add weight gradually: Start by using lighter weights and gradually increase the resistance over time. This will allow your muscles to adapt and grow stronger.
  2. Use resistance bands: Incorporate resistance bands into your workout routine. They provide variable resistance and can be easily adjusted to increase the intensity of your biceps curls.
  3. Try different exercises: Mix up your workout by incorporating different biceps curl variations. This will engage your muscles in different ways and help you break through plateaus.

Alternative Exercises to Target the Biceps

Try incorporating different exercises into your routine to effectively target your biceps. While the Suspender One Arm Biceps Curl may be a great exercise, it's always good to have alternatives to keep your workouts varied and challenging.

Here are a few alternative exercises that you can incorporate into your bicep workout:

  1. Hammer Curls: This exercise targets both the biceps and the brachialis muscle. Hold a dumbbell in each hand with your palms facing your body. Keeping your elbows close to your sides, curl the weights up towards your shoulders. Lower them back down slowly and repeat.
  2. Chin-Ups: This compound exercise not only works your biceps but also engages your back and shoulders. Grab a pull-up bar with an underhand grip, palms facing you. Pull your body up until your chin is above the bar, then slowly lower yourself back down.
  3. Preacher Curls: Use a preacher curl bench or an incline bench to perform this exercise. Sit with your upper arms resting on the bench and hold a dumbbell with an underhand grip. Curl the weight up towards your shoulders, focusing on squeezing your biceps at the top, then lower it back down.

Frequently Asked Questions

What Are Some Variations of the Suspender One Arm Biceps Curl That Can Be Done to Target Different Parts of the Biceps?

To target different parts of your biceps, there are a few variations of the suspender one arm biceps curl you can try. These variations include using different grips, such as a supinated grip for targeting the outer biceps, or a hammer grip for targeting the brachialis.

You can also adjust the tempo of your reps, focusing on slower eccentric movements for more muscle activation.

Incorporating these variations into your workout routine can help you maximize the benefits of the exercise.

Can the Suspender One Arm Biceps Curl Be Modified for Individuals With Limited Mobility or Injuries?

If you have limited mobility or injuries, modified exercises of the suspender one arm biceps curl can be beneficial. Suspension training offers various modifications that can be tailored to your specific needs.

How Frequently Should the Suspender One Arm Biceps Curl Be Performed to See Noticeable Results?

To see noticeable results from the suspender one arm biceps curl, you need to perform it with the right frequency. The optimal sets and reps for the biceps curl will depend on your fitness level and goals.

However, a good starting point is to aim for 2-3 sets of 8-12 reps, 2-3 times a week. Consistency is key, so make sure to stick to a regular workout routine that includes this exercise for best results.

Are There Any Specific Warm-Up Exercises That Should Be Done Before Performing the Suspender One Arm Biceps Curl?

Before performing the suspender one arm biceps curl, it's important to do specific warm-up exercises. These exercises help prepare your muscles for the workout and reduce the risk of injury. Some warm-up exercises you can try include arm swings, shoulder circles, and light bicep curls.

Incorporating the suspender one arm biceps curl into your workout routine can provide several benefits. This exercise is effective for improving arm strength, increasing muscle definition, and enhancing overall upper body stability.

Can the Suspender One Arm Biceps Curl Be Done With Both Arms Simultaneously for a More Challenging Workout?

For a more challenging workout, you can try doing the suspender one arm biceps curl with both arms simultaneously.

This exercise not only targets your biceps but also engages your core for stability.

By working both arms at the same time, you increase the intensity and improve overall muscle development.

Compared to traditional biceps exercises, the suspender one arm biceps curl offers a unique and effective way to strengthen and tone your arms.


The suspender one arm biceps curl is a great exercise for targeting and strengthening the biceps. By following the proper technique and form, you can maximize your results and avoid common mistakes.

Incorporating this exercise into your workout routine can help you achieve stronger and more defined arms. Remember to gradually increase resistance and try alternative exercises to keep challenging your muscles.

Start curling those biceps and enjoy the benefits of this effective exercise!

workout guru author


Serg Bayracny

Years ago, the spark of my life’s passion ignited in my mind the moment I stepped into the local gym for the first time. The inaugural bead of perspiration, the initial endeavor, the very first surge of endorphins, and a sense of pride that washed over me post-workout marked the beginning of my deep-seated interest in strength sports, fitness, and sports nutrition. This very curiosity blossomed rapidly into a profound fascination, propelling me to earn a Master’s degree in Physical Education from the Academy of Physical Education in Krakow, followed by a Sports Manager diploma from the Jagiellonian University. My journey of growth led me to gain more specialized qualifications, such as being a certified personal trainer with a focus on sports dietetics, a lifeguard, and an instructor for wellness and corrective gymnastics. Theoretical knowledge paired seamlessly with practical experience, reinforcing my belief that the transformation of individuals under my guidance was also a reflection of my personal growth. This belief holds true even today. Each day, I strive to push the boundaries and explore new realms. These realms gently elevate me to greater heights. The unique combination of passion for my field and the continuous quest for growth fuels my drive to break new ground.

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