Arms
Alternating Iso Hold Curls
One arm holds a curl halfway up while the other does full curls, then you swap. The hold keeps your biceps working the whole set, so both arms get a lot of work in a short time.
- Works
- Biceps, forearms
- Equipment
- A pair of dumbbells
- Load
- Medium to heavy
How to do it
- 1Stand tall with the dumbbells at your sides, palms facing forward.
- 2Curl one dumbbell up until your elbow is bent to 90 degrees, forearm parallel to the floor, and hold it there.
- 3With the other arm, do full curls: all the way up, then all the way down.
- 4Halfway through the set, swap: the working arm holds at 90 degrees and the holding arm curls.
Cues
- Holding arm stays at 90 degrees. Don't let it sink.
- Both elbows pinned to your sides.
- Full range on the moving arm, all the way down and all the way up.
Common mistakes
- The holding arm drops. Keep your forearm parallel to the floor. If it keeps sinking, go lighter.
- Leaning back to lift. Stand tall with your ribs down. If your body moves, the weights are too heavy.
- Half reps on the moving arm. Straighten your arm at the bottom and squeeze at the top every rep.
Easier
Go lighter, or hold the static arm a little higher, closer to your shoulder.
Harder
Take 3 seconds to lower each curl on the moving arm.
Try it: 3 sets of 10 to 12 reps per side, or 30 seconds on and 30 off.
Do isometric curls build muscle?
They help. Holding still with a weight keeps your biceps working with no break. Pairing the hold with full reps on the other arm gives you both kinds of work in one set.
