PURPOSE
The Decline Biceps Curl is the fifth exercise in Suspension Training Drill 1.
This exercise uses the suspension trainer to decline the body to increase the challenges to the biceps muscles using body weight.
Decline exercises utilize a backward lean.
The Figure above breaks down the exercise as an individual Soldier conducts it.
CADENCE
Controlled cadence
STARTING POSITION
The starting position for the Decline Biceps Curl is the Straddle Stance position with the suspension straps held at tension at chest level using a closed, supinated, or underhand grip.
COUNT
● From the starting position, lean back either by moving the feet further beneath the strap handles or extending the elbows.
● From the declined position, pull up on the straps by bending the elbows to bring the strap handles toward the chest.
The body remains straight throughout the movement.
REPETITIONS
● Complete this exercise 5–10 times, returning to the starting position after the final repetition.
● To increase the workload or challenge, lengthen the straps to increase the angle of the decline.