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Suspension Trainer Reverse Curl
A suspension trainer variation of the reverse curl emphasizing the forearms and brachialis, used for grip strength and arm development.
About Exercise
Equipment
Difficulty
3/5 • Intermediate
Primary Muscle Groups
Forearms, Biceps
Secondary Muscles
Lats, Abs, Obliques
Popularity Score
6
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
No
Requires Spotter
No
Space Needed
Small
Noise Level
Low
Muscle Breakdown
View Muscle MapForearms
9/10Flexors
Biceps
8/10Brachialis
Lats
4/10Abs
3/10Obliques
3/10Programming
Typical Rep Range
8-15 reps
Rest Between Sets
60-90 seconds
How to Perform
Anchor the suspension trainer at waist height. Face the anchor, grasp handles with an overhand grip (palms down), and lean back until arms are fully extended.
- Brace your core and maintain a straight body line.
- Pull your body up by flexing the elbows, bringing hands toward shoulders.
- Keep elbows high and stationary throughout the movement.
- Squeeze forearms at the top, then lower slowly to the start.
Coaching Tips
Form Cues
- Knuckles up
- Elbows high
- Plank body
- Wrists straight
Breathing
Exhale as you curl your body up; inhale as you lower back down.
Tempo
3-1-1
Range of Motion
From full arm extension to full elbow flexion with hands near shoulders.
Safety
Safety Notes
- Ensure anchor point is secure.
- Stop if you feel sharp pain in elbows.
- Maintain traction on straps.
Spotting
Not recommended; self-regulate difficulty by adjusting foot position.
Common Mistakes
- Dropping elbows
- Sagging hips
- Flexing wrists excessively
- Using momentum
When to Avoid
- Acute elbow tendonitis
- Shoulder impingement
Flexibility Needed
- Shoulder flexion for grip
- Wrist extension
Build Up First
- Master basic TRX rows
- Core bracing competency
Also known as
TRX Reverse Curl, TRX Forearm Curl, Ring Reverse Curl, Bodyweight Reverse Curl, Suspension Strap Reverse Curl
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