Suspension Hammer Curl
Description
The suspension hammer curl is performed gripping suspension straps with palms facing each other (hammer grip), then curling your body up by bending only at the elbows. The strap setup allows bodyweight bicep training that builds the biceps and brachialis with no weights required.
Muscle Group
Equipment Required
Suspension Hammer Curl Instructions
- Anchor suspension straps overhead at a sturdy point.
- Stand facing the anchor and grip the handles with palms facing each other.
- Walk your feet forward so your body angles back with arms extended.
- Set your feet shoulder-width apart on the floor.
- Brace your core and stand tall.
- Curl your body up toward the handles by bending only at the elbows.
- Keep your upper arms locked in front of your body throughout.
- Lower yourself back to the starting position with control.
Suspension Hammer Curl Form & Visual
Suspension Hammer Curl Benefits
- Bodyweight bicep training
- Hammer grip targets brachialis
- Easy to scale by changing foot position
- Builds bicep size with no weights
- Excellent for home or travel training
- Strong forearm engagement
Suspension Hammer Curl Muscles Worked
- Biceps brachii
- Brachialis
- Brachioradialis
- Forearm flexors
Suspension Hammer Curl Variations & Alternatives
- TRX Bicep Curl
- Hammer Curl
- Dumbbell Hammer Curl
- Suspension Chin Up
