Strength And Conditioning

Suspension Bicep Curl & Tricep Extension

Suspension Bicep Curl & Tricep Extension
Published: 2021-04-29
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John Graham, Senior Network Administrator in Network Development at St Luke’s University Health Network demonstrates two excellent exercises utilizing suspension strength training equipment. Utilizing Suspension Strength Training Equipment can increase strength, power and endurance in important movement patterns and muscle groups utilized by athletes in their respective sport.

Utilization of Exercise Combos can train multiple muscle groups of the body in combinations that provide for increased workout intensity and volume to increase muscle strength, power, hypertrophy, and endurance development for athletes.

The Suspension Biceps Curl develops the biceps and core muscles. The Suspension Triceps Extension develops the triceps and core muscles. 

 

Suspension Biceps Curl – Grip the handles with a supinated grip (palms facing up). Assume an angled supine lying position. With the arms extended flex the elbows and pull the body upwards with control until the handles are even with the shoulders. Lower the body to the starting position with the arms fully extended.

Suspension Triceps Extension – Grip the handles with a pronated grip (palms down). Assume an angled prone lying position. With the arms flexed and hands next to ears extend the elbows and push the body upwards with control until the elbows are straight. Lower the body to the starting position with the arms fully extended.

Suspension Biceps Curl – Beginners (0 – 3 Months Exercise Experience) should perform 6 – 8 Reps for 1 – 2 Sets; Intermediate (3 – 6 Months Exercise Experience) 8 – 10 Reps for 2 – 3 Sets; and Advanced (6 Months or Longer Exercise Experience) should perform 8 – 15 Reps for 3 – 4 Sets. When performing multiple sets rest for a period 2 times greater than the exercise period.

Suspension Triceps Extension – Beginners (0 – 3 Months Exercise Experience) should perform 6 – 8 Reps for 1 – 2 Sets; Intermediate (3 – 6 Months Exercise Experience) 8 – 10 Reps for 2 – 3 Sets; and Advanced (6 Months or Longer Exercise Experience) should perform 8 – 15 Reps for 3 – 4 Sets. When performing multiple sets rest for a period 2 times greater than the exercise period.