1. Start by securing a suspension trainer to a stable anchor point above head height.
2. Grasp one of the suspension trainer handles with your palm facing up in one hand.
3. Step back from the anchor point, extending the arm holding the handle, and lean back slightly to create tension in the suspension trainer. Keep your body straight with your feet shoulder-width apart. This is your starting position.
4. Brace your core and keep your spine neutral. Stabilize your body to avoid swinging.
5. Pull your hand towards your shoulder by flexing at the elbow, squeezing your bicep at the top of the movement.
6. Slowly lower your hand back to the starting position, extending your arm while controlling the movement.
7. Repeat the desired number of repetitions and then switch arms.
Tips: Keep your body straight throughout the exercise and avoid using momentum. Control the motion both while lifting and lowering your arm to maximize bicep engagement. Adjust your body angle to increase or decrease resistance: the closer your feet are to the anchor point, the harder the exercise will be; the further they are, the easier it will be. Make sure the suspension trainer is securely fastened to avoid any accidents.
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