What muscles does the Suspension Trainer Bicep Curl work?

The Suspension Trainer Bicep Curl mainly works the biceps.

How many sets and reps of the Suspension Trainer Bicep Curl?

For strength: 3 to 5 sets of 3 to 6 reps, resting 2 to 3 minutes between sets. For muscle: 3 to 4 sets of 6 to 12 reps (up to 15 on smaller lifts), resting 1 to 2 minutes, ending each set 1 to 3 reps short of failure (RPE 7 to 9). Add a rep or a small amount of weight once every set reaches the top of the range at the same effort.

What can I do instead of the Suspension Trainer Bicep Curl?

Barbell 21s Curl, Barbell Drag Curl, Barbell Preacher Curl and Cable Bayesian Curl work the same main muscle.

Suspension Trainer Bicep Curl

Lean back with palms up and curl the body toward the handles by flexing the elbows without dropping the hips.

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See your setup in four steps

Demo video from YouTube, played in its own player.

Muscles worked: Biceps
Equipment: Suspension trainer
Movement: Pull

Sets and reps

For strength: 3 to 5 sets of 3 to 6 reps, resting 2 to 3 minutes between sets.
For muscle: 3 to 4 sets of 6 to 12 reps (up to 15 on smaller lifts), resting 1 to 2 minutes, ending each set 1 to 3 reps short of failure (RPE 7 to 9).
Add a rep or a small amount of weight once every set reaches the top of the range at the same effort.

General ranges, not medical advice. Stop if anything hurts.

Variations

The same movement with other equipment or a different angle.

Alternatives

Other exercises for the biceps, for when the suspension trainer is taken or you want a change.

Questions

What muscles does the Suspension Trainer Bicep Curl work?: The Suspension Trainer Bicep Curl mainly works the biceps.
What equipment do you need for the Suspension Trainer Bicep Curl?: A suspension trainer.
How many sets and reps of the Suspension Trainer Bicep Curl?: For strength: 3 to 5 sets of 3 to 6 reps, resting 2 to 3 minutes between sets. For muscle: 3 to 4 sets of 6 to 12 reps (up to 15 on smaller lifts), resting 1 to 2 minutes, ending each set 1 to 3 reps short of failure (RPE 7 to 9). Add a rep or a small amount of weight once every set reaches the top of the range at the same effort.
What can I do instead of the Suspension Trainer Bicep Curl?: Barbell 21s Curl, Barbell Drag Curl, Barbell Preacher Curl and Cable Bayesian Curl work the same main muscle.

Program it for your clients

Coaches add the Suspension Trainer Bicep Curl to any workout in CoachVana, set the sets, reps, load and rest, and clients see this demo as they train.

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