How to do an Isometric Biceps Hold
Reviewed by Jim Parker, CPT, B.A. Kinesiology
Workouts with Isometric Biceps Hold
Target muscles worked
Instructions for Proper Form
Isometric Biceps Hold is an isolation exercise that targets the biceps. Unlike standard curls, this exercise requires you to hold your arms in a fixed position, which can help improve endurance and muscle activation. The lack of movement makes it an excellent addition for burning out the biceps without adding more reps.
- Bend your arm at the elbow to a right angle, so your forearm is perpendicular to your body.
- Face your palm up.
- Engage your bicep and tricep to create tension in your arm.
- Keep it still.
- Place your other hand on your flexed arm's forearm and press down to add resistance.
- Hold this position for the set.
- Switch sides and repeat.
Alternatives & Variations to Isometric Biceps Hold
1. Chest Expansion
11.7 mSCORESWAPPED 1,169 TIMESChest Expansion is an isolation exercise primarily targeting the chest and shoulders. The exercise usually involves holding a resistance band or cable and pulling it apart in front of the chest. This movement helps improve shoulder mobility and posture by working on the chest and upper back muscles. It’s a great exercise for adding variety to your chest workout and enhancing muscle activation.
2. Dumbbell Bicep Curl
99.6 mSCORESWAPPED 361 TIMESThis exercise is one of the most common isolation, biceps exercises out there. Dumbbells help prevent compensating for strength imbalances, as well as allows plenty of freedom in your range of motion. This is a staple exercise in most workouts, and is a great way to build strength and muscle mass in your biceps.
3. Hammer Curls
99.2 mSCORESWAPPED 215 TIMESSimilar to other curls, this isolation exercise targets the biceps. Unlike the standard Dumbbell Bicep Curl, this variation rotates your wrist into a more natural position. This rotation also help to emphasize the long head of the bicep. This is a great exercise for adding some variety to your curls as well as developing functional strength and building muscle mass.
4. Handle Band Bicep Curl
38.1 mSCORESWAPPED 195 TIMESSimilar to other curls, this isolation exercise targets the biceps. Using a handle band helps prevent compensating for any strength discrepancies between sides, as well as increasing resistance as the band stretches. This is great for learning the movement without restricting your range of motion.
5. Loop Band Bicep Curl
20.5 mSCORESWAPPED 170 TIMESSimilar to other curls, this isolation exercise targets the biceps. Using a loop band increases tension as you progress through the movement. This is a great variation for learning how to do curls, building muscle mass and developing strength at the top of the movement.
6. Waiter Curls
85.5 mSCORESWAPPED 154 TIMESMimics holding a tray, focusing on the biceps with palms up and elbows tight. This isolation exercise enhances stability and muscle control, leading to improved arm aesthetics and strength, making it ideal for those focusing on bicep shape and functional grip strength.
7. Cross Body Hammer Curls
95.4 mSCORESWAPPED 137 TIMESCross Body Hammer Curls are a variation on the more standard Hammer Curl. Like other variations this is an isolation exercise that targets the biceps. Unlike many other Hammer Curl variations, this exercises has you bring the weight across your body instead of straight up and down.
8. Biceps Curl To Shoulder Press
87.8 mSCORESWAPPED 128 TIMESA compound exercise that combines a biceps curl with a shoulder press, targeting the biceps, shoulders, and triceps. This movement not only enhances arm strength but also contributes to upper body muscular endurance. Perfect for individuals seeking to maximize their workout efficiency by engaging multiple muscle groups simultaneously, improving both arm aesthetics and shoulder stability.
9. Loop Band Hammer Curl
28.4 mSCORESWAPPED 104 TIMESSimilar to other hammer curls, this isolation exercise targets the biceps, and emphasizes the long head of the biceps. The use of a loop band gives you plenty of freedom with your range of motion, while also increasing the tension as you progress through the movement. This increasing tension makes this a fantastic exercise for building strength at the top of your curl.
10. Mini Loop Band Kneeling Bicep Curl
16.8 mSCORESWAPPED 100 TIMESA unique take on the classic bicep curl, this exercise isolates the biceps while engaging the core due to the kneeling position. The mini loop band increases resistance throughout the curl, enhancing muscle growth and strength more effectively than traditional curls. This variation also encourages better form and engagement of stabilizing muscles.