---
title: "Suspension Trainer with Grips Biceps Curl"
description: "Adjust the suspension trainer to mid length."
locale: en
slug: suspension-trainer-with-grips-biceps-curl
url: "https://hi.fitness/exercises/suspension-trainer-with-grips-biceps-curl"
primaryMuscle: "Biceps"
secondaryMuscles: ["Core","Forearms"]
equipment: ["Suspension trainer"]
category: "Strength"
format: "Reps"
video: "https://hi.fitness/exercise-media/public/video/60916ed8-suspension-trainer-with-grips-biceps-curl.mp4"
updatedAt: 2026-10-13T12:08:07+00:00
---
# Suspension Trainer with Grips Biceps Curl

Adjust the suspension trainer to mid length.

## How to do it

1. Adjust the suspension trainer to mid length. Stand facing the anchor, hold the handles with an underhand grip (palms up) and walk your feet forward until your body leans back with your arms straight at shoulder height.
2. Brace your core and keep your body in a straight line from head to heels, with your elbows pointing at the anchor.
3. Bend your elbows to pull your body up, bringing the handles toward your forehead while your upper arms stay still.
4. Slowly straighten your arms to lower back to the start. Repeat for the desired number of repetitions.

## Form tips

- Keep your elbows high and in place: only your forearms move.
- The closer your feet are to the anchor, the harder it gets; step back to make it easier.
- Exhale as you curl up and inhale as you lower.

## Similar exercises

- [Biceps Leg Concentration Curl](https://hi.fitness/exercises/biceps-leg-concentration-curl) - Biceps · Other
- [Biceps Curl Resistance Band](https://hi.fitness/exercises/biceps-curl-resistance-band) - Biceps · Resistance band
- [Barbell Alternate Biceps Curl](https://hi.fitness/exercises/barbell-alternate-biceps-curl) - Biceps · Barbell
- [Single Dumbbell Biceps Curls](https://hi.fitness/exercises/single-dumbbell-biceps-curls) - Biceps · Dumbbell
- [Hammer Curl Resistance Band Simultaneous](https://hi.fitness/exercises/hammer-curl-resistance-band-simultaneous) - Biceps · Resistance band
- [Band Close-grip Biceps Curl](https://hi.fitness/exercises/band-close-grip-biceps-curl) - Biceps · Resistance band
- [Reverse Grip Resistance Band Simultaneous](https://hi.fitness/exercises/reverse-grip-resistance-band-simultaneous) - Biceps · Resistance band
- [Drag Curl Resistance Band](https://hi.fitness/exercises/drag-curl-resistance-band) - Biceps · Resistance band