How to do an Isometric Biceps Hold

Authored by Fitbod

About Isometric Biceps Hold

Sets Logged
56,442
Popularity Rank
327th
Difficulty
Beginner
Biceps Strength
52 mSCORE 51st
Equipment Required
    Bodyweight-only
Primary Muscles
Secondary Muscles
None

Instructions: How To

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.

  1. Bend your arm at the elbow to a right angle, so your forearm is perpendicular to your body.
  2. Face your palm up.
  3. Engage your bicep and tricep to create tension in your arm.
  4. Keep it still.
  5. Place your other hand on your flexed arm's forearm and press down to add resistance.
  6. Hold this position for the set.
  7. Switch sides and repeat.