Isometric Biceps Hold
10 reps
Bend your arm to 90 degrees, palm up, and hold it tight and still.
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BICEPS
Isometric Biceps Hold
Rather than moving through reps, this hold keeps the biceps under constant tension in a fixed position. That steady contraction builds muscular endurance and teaches you to switch the biceps on hard. It's a handy finisher for burning the arms out without piling on more curls.
How to do it
- 1
Bend one arm at the elbow to a right angle so the forearm points out in front of you.
- 2
Turn your palm to face up.
- 3
Tighten both the biceps and triceps to create tension through the arm.
- 4
Press your free hand down onto the working forearm to add resistance.
- 5
Hold the position without moving for the duration of the set.
- 6
Switch arms and repeat.