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Suspension Trainer Hammer Curl
A suspension trainer isolation exercise targeting the biceps, brachialis, and forearms using a neutral grip; commonly scaled by adjusting foot placement and body angle.
About Exercise
Equipment
Suspension Trainer
Difficulty
3/5 • Intermediate
Primary Muscle Groups
Biceps, Forearms
Secondary Muscles
Abs
Accessory Muscles
Obliques, Shoulders
Popularity Score
5
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
No
Requires Spotter
No
Space Needed
Small
Noise Level
Low
Muscle Breakdown
View Muscle MapBiceps
9/10Long Head, Brachialis
Forearms
8/10Flexors
Abs
3/10Rectus Abdominis
Obliques
2/10External Obliques
Shoulders
2/10Anterior Delts
Programming
Typical Rep Range
8-15 reps
Rest Between Sets
60-90 seconds
How to Perform
Anchor the suspension trainer overhead and grasp the handles with a neutral grip (palms facing each other). Lean back with arms fully extended and feet positioned to establish the desired resistance level.
- Brace your core and glutes to maintain a rigid straight-line plank.
- Keep your elbows lifted high and fixed in space throughout the rep.
- Curl your hands toward your temples by flexing the elbows.
- Squeeze the biceps and forearms hard at the top of the movement.
- Lower yourself back to the starting position with control.
Coaching Tips
Form Cues
- Elbows high
- Palms face each other
- Body like a plank
- Squeeze at the top
Breathing
Exhale as you curl your hands toward your face; inhale as you lower back down.
Tempo
3-1-1
Range of Motion
From full elbow extension at the bottom to hands near the temples at the top.
Safety
Safety Notes
- Ensure the anchor point is secure before leaning back.
- Maintain a neutral wrist position to avoid strain.
- Stop if you feel sharp pain in the elbows or shoulders.
Spotting
No spotter required; step away from the anchor point to reduce difficulty if needed.
Common Mistakes
- Dropping elbows during the curl
- Sagging hips
- Using momentum to pull up
- Slack in the straps
When to Avoid
- Acute shoulder impingement
- Elbow tendonitis
- Wrist instability
Flexibility Needed
- Shoulder flexion to 90 degrees
- Wrist neutral grip tolerance
Build Up First
- Stable plank hold
- Basic bodyweight row competency
Also known as
TRX Hammer Curl, Suspension Hammer Curl, Ring Hammer Curl, Neutral Grip Suspension Curl, Bodyweight Hammer Curl
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