THE BEST SUSPENSIONTRAINER ARM WORKOUT

Over the past decade, suspension trainers have sky rocketed in popularity, and for good reason. The kind of whole-body training you can perform on a suspension system is as efficient as it is effective, and studies have  shown that compound movements release more muscle-building hormones than do isolation moves. While the following workout seems to target your entire upper body, the stress it places on your arms in particular will get them looking as good as if they were trained with isolation movements.

HOW IT WORKS

The workout starts with pushups and rows. It will hit the chest, shoulders, and back, too, of course; but it won’t shortchange your biceps and triceps. In fact, even though you’re not working them in isolation, the bi’s and tri’s will kick in harder because they ’re lifting more of your weight than they could if you were doing simple curls or extensions. Nevertheless, there’s a place for these movements, too—right after the compound lifts, when you’re looking to finish the arms off with more direct stimulation.

DIRECTIONS

Perform the exercise pairs (marked “A ” and “B”) as alternating sets. You’ll do a set of A , rest, then a set of B, rest again, and continue for all the prescribed sets.

1A PUSHUP

SETS: 4 REPS: 10–12 REST: 60 SEC.

Attach the suspension trainer to a sturdy overhead object and lengthen the straps to a point where you’re sure you can do 10–12 pushups. (You can lower the handles over time to make the set harder, and later, elevate your feet; shorten the straps to make it easier.) Grasp the handles and get into pushup position with hands under your shoulders. Your entire body should be straight and your core braced. Lower your body until your chest is between the handles

1B ROTATIONAL INVERTED ROW

SETS: 4 REPS: 10–12 REST: 60 SEC.

Hold the handles and lean back with arms extended so that your body is supported by the trainer and only your feet are on the floor. Brace your core and hold your body in a straight line. (The lower you set the handles, the harder the exercise; you can elevate your feet to make it even harder.) Start with your palms facing your feet, and as you row your body up, twist your wrists outward so that your palms face up in the top position.  

2A TRICEPS EXTENSION

SETS: 4 REPS: 10 REST: 60 SEC.

Lengthen the straps and stand underneath the trainer’s anchor point. Lean your weight forward and bend your elbows so you feel a stretch in your triceps. Your palms should face each other behind your head. Keeping your body straight and your abs braced, extend your elbows, rotating your palms so they face down in the extended position.  

2B BICEPS CURL

SETS: 4 REPS: 10 REST: 60 SEC.

Face the trainer’s attachment point and grasp the handles with palms facing up. Lean back with your abs braced, body straight, and arms extended in front of you. Curl your body up to the handles.