Suspension Biceps Clutch
The Suspension Biceps Clutch targets the biceps while engaging your core for stability.
- Start by gripping the suspension straps with palms facing up.
- Lean back slightly, keeping your body straight.
- Pull your body towards the straps, bending your elbows to lift your body.
- Hold the contraction briefly before lowering back to the starting position.
How to perform the Suspension Biceps Clutch
- Set up. Set up in a stable, balanced starting position appropriate for the Suspension Biceps Clutch using your body weight.
- Brace and execute. Brace your core, control the descent, and move through a full pain-free range of motion while emphasizing your biceps.
- Reset. Reverse the movement under control and reset between repetitions, keeping your form crisp on every rep.
Coaching cues
- Move with intent — every rep should feel deliberate, not rushed.
- Drive force through your biceps rather than momentum.
- Keep your breathing steady: exhale on the hard part, inhale on the reset.
Common mistakes
- Using too much weight and losing positional control.
- Cutting the range of motion short and missing the target muscle.
- Letting your spine round or hyperextend instead of staying neutral.
Detailed cues, common mistakes, and demonstration video are available in the Fitly app.
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