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Static Dumbbell Bicep Curl Isometric Hold

  • Intermediate
  • Biceps

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Setup instructions

1) Stand with your feet shoulder width apart, holding a dumbbell in each hand with an supinated grip (palms facing up).

2) Curl the dumbbells up to about halfway, so your elbows are bent at approximately 90 degrees. This should be where the most tension is placed on the biceps.

Perform instructions

1) Slowly lift the right dumbbell towards your right shoulder. Squeeze the bicep at the top and slowly lower back to the starting position. Complete for 4 reps.

2) Switch arms so the right forearm is parallel to the floor - extend the left arm down. Follow this pattern and complete on the other side.