The Suspended Curl is a variation of the traditional bicep curl that adds an element of instability, which forces the muscles to work harder to stabilize the body. This exercise is performed using a suspension trainer, such as TRX, which helps engage more muscle fibers in the arms, core, and shoulders. The Suspended Curl is excellent for targeting the biceps while also improving balance, coordination, and core strength. By incorporating this exercise into your routine, you can increase the effectiveness of your biceps training and enhance overall body control.
Suspended Curl Video
How to Perform Suspended Curl
Suspended Curl Images
Step-by-Step Instructions:
- Set Up the Suspension Trainer: Attach the suspension trainer to a stable overhead structure. Adjust the straps so that they are at about chest height when you’re standing.
- Position Yourself: Stand facing the suspension trainer, holding the handles with both hands. Step back to create tension in the straps. Lean back slightly while keeping your body straight from head to heels.
- Perform the Curl: Curl your hands toward your face, engaging your biceps while maintaining a stable body position. Keep your elbows close to your sides throughout the movement.
- Controlled Return: Slowly extend your arms back to the starting position, controlling the movement as you return to the initial position. Maintain tension in the straps throughout the exercise.
- Repeat: Perform the desired number of repetitions while focusing on proper form and controlled movement.
Suspended Curl Benefits
- Increased Bicep Activation: The instability of the suspension trainer forces the biceps to work harder during the curl, resulting in greater muscle engagement.
- Core Engagement: Your core must remain engaged to stabilize your body throughout the movement, which helps to strengthen your abs and lower back.
- Improved Balance and Coordination: The suspended nature of the exercise challenges your balance and coordination, enhancing your overall functional fitness.
- Enhanced Flexibility: The range of motion in the Suspended Curl can help improve your flexibility and mobility in the arms and shoulders.
- Time Efficiency: The Suspended Curl is a compound exercise that engages multiple muscle groups simultaneously, allowing you to get a full-body workout in less time.
Suspended Curl Muscles Worked
Targeted Muscles
The Suspended Curl primarily targets the following muscles:
- Biceps: The primary muscle worked during this exercise, the biceps are heavily engaged to perform the curl and lift the body upward.
- Forearms: The forearms assist in gripping the suspension trainer handles and stabilizing the movement.
- Core: The abdominal and lower back muscles engage to maintain stability throughout the exercise, helping to prevent the body from swaying or falling.
- Shoulders: The shoulders act as stabilizers to support the body during the movement, particularly in the extended position at the start and end of the curl.
Related Exercises
