Arms · TRX
Suspender One Arm Biceps Curl
How to do the suspender one arm biceps curl, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- TRX
- Difficulty
- Advanced
- Logged as
- Weighted reps
- Movement
- Flexion
- Mechanic
- Isolation
How to do it
Hold a single TRX handle with an underhand grip and lean back so the strap is taut. Keep your working elbow high and fixed, then curl your body toward the hand by bending the elbow. Lower under control while bracing hard against the rotation.
- 1Feel the working biceps pull your body up toward the single handle
- 2Brace your core to stop your torso from twisting
- 3Keep the elbow high and pinned in place the whole set
Common mistakes
- Don't let your body rotate toward the working arm
- Avoid letting your hips drop out of the plank
- Don't swing or jerk to finish the rep
Muscles worked
The suspender one arm biceps curl mainly works the biceps, with the forearms, lower abs, upper abs, and obliques assisting.
- BicepsPrimary
- ForearmsSupport
- Lower AbsSupport
- Upper AbsSupport
- ObliquesSupport
- LatsMinor
- Lower BackMinor
- Upper TrapsMinor
- GlutesMinor
- Front DeltsMinor
Kovo programs the suspender one arm biceps curl for you and tracks it every session.
We build your whole program, drop the right lifts into each workout, and adjust your weights as you get stronger. Free on iOS and Android.
More biceps exercises
- How to do the resistance band bicep curl
- How to do the resistance band hammer curl
- How to do the barbell bicep curl
- How to do the cable bicep curl
- How to do the cable hammer curl
- How to do the overhead bicep curl
Last reviewed June 2026.