This exercise uses a suspension trainer to isolate and strengthen the biceps brachii and brachialis muscles, building upper arm strength and hypertrophy.
What this exercise works
Muscles
biceps brachii · brachialis · brachioradialis
Goals
hypertrophy
Equipment
Suspension trainer
Category
Strength
Difficulty
beginner
Demonstration
Step 1
Step 2
How to perform the movement
Adjust the suspension trainer straps to a medium length.
Stand facing the anchor point, grasp the handles with an underhand grip, and lean back until your arms are fully extended.
Keep your body straight and core engaged, pull your chest towards your hands by bending your elbows.
Squeeze your biceps at the top of the movement.
Slowly extend your arms back to the starting position, controlling the descent.
Maintain tension throughout the set.
Technique cues and common mistakes
Keep your elbows high and fixed to isolate the biceps effectively.
Avoid swinging your body or using momentum; focus on a controlled contraction.
Ensure a full range of motion, from full extension to a strong peak contraction.
Make the movement easier or harder
Adjust your body angle to increase or decrease difficulty; leaning further back makes it harder.
From guide to workout
Put this exercise into your week
Tempo turns your plan into guided workouts, keeping reps, work intervals and recovery in one place.
