The Best Isometric Bicep Exercises of All Time

Isometric exercise is for those who have just recovered from injuries and feel moderate pain in their muscles. It is slow, safe and one of the best ways to relieve pain and improve mobility. And in this article, I’m going to talk about how to do the isometric exercises for the bicep. You’ll see a complete list of isometric bicep hold exercises and workout routines.

1. Single-arm Isometric Bicep Curl

In case if you’ve just recovered from a wrist injury and want to do some bicep isometric exercises, you can try the up and down method using both hands. It will be useful as it will help you improve mobility as well as it will make you ready to do some advanced move.

This is useful when you just recovered from surgery. And your muscles are not strong yet to do enough moves.

Here’s how to do isometric exercise for biceps using the up and down method:

  • First of all, sit down on the chair comfortably, bend your elbows (injured arm) as far as you can do.
  • Now, place your good hands on the injured one and press down, also push your good arm up with your injured arm. So that you’re pressing both arms together (against each other).
  • Hold them for 5 to 10 seconds and then separate both hands. And repeat 10 to 15 times.
  • Note: When you bend your injured arm elbow, you contract your biceps while when you push down with a good hand, you prevent full contraction.

2.Concentration Isometric Bicep Hold

The combination of concentration curl exercise position and isometric hold make your biceps stronger. Additionally, it may help your biceps grow.

How to do concentration isometric bicep Curl with no equipment

how to do the isometric exercises for the bicep
  • Start with sitting on the bench or chair, lean your torso forward.
  • Place your right arm inside the right thigh and bend your elbow to make a 90-degree angle (or as far as you can tolerate).
  • Put your left hand on the right palm and press both palms against each other. Continue pressing and hold at the same position for 10-15 seconds and then separate them.
  • Repeat with the other arm and do it for the desired number of repetitions.

3. Isometric Wall Exercise for Biceps

If you want to do resistance isometric exercises for biceps while staying at home, then your living or bedroom wall may help you in this.

You can do isometric biceps exercise with the help of the wall, and it’s one of the safest and the best way you can train your arms without any equipment.

Here’s how to perform isometric bicep wall exercise

  • Stand straight in front of the wall in the hip-width stance,
  • Place your both palm on the wall and bend your elbows to a 90-degree angle.
  • Hold in this position for 10 to 15 seconds and repeat with another arm.
  • You can also use one-arm at a time.

4. Isometric Bicep Hold with Towel or Towel Curls

Sometimes, only a towel can be good workout equipment. You can do plenty of workouts using a towel including bicep exercises. And when it comes to isometric bicep hold, towel curls may be one of the best options.

how to do the isometric bicep hold exercises
Credit: Sparkpeople

Follow the below steps to do isometric bicep hold

  • Stand upright or sit on the chair or bench, whichever is comfortable for you.
  • Take a long towel and place one end of it under your right foot (stand in the split stance, slightly bend your knees). And hold the other end with your right hand with an overhand grip.
  • Bend your right elbow to a 90-degree and hold in this position for 15-20 seconds.
  • Make sure your biceps engaged during the hold.
  • Once you are done with the right hand, repeat the same steps for your left hand.
  • Do as many repetitions as you do.

5. Isometric Bicep Hold with the Dumbbell

Doing isometric bicep hold is as important as doing bicep curl with dumbbells. Isometric resistance hold also increase strength and build muscles. To get the most from it, I would suggest you to do this after usual bicep exercises.

Isometric Bicep Hold With The Dumbbell
Isometric Bicep Hold With The Dumbbell

Here are the simple steps to perform dumbbell bicep isometric hold

  • Stand straight in the shoulder-width stance, holding one dumbbell in each hand with an underhand grip.
  • Keep your elbows at your sides and close to the body. This is your starting position.
  • Now, bend your elbows to a 90-degree angle (or until your upper arms are parallel to the ground).
  • Hold in this position for 15 to 20 seconds and then lower it down.
  • Do as many reps as you can.

6. Barbell Isometric Hold for Bicep

If you feel comfortable doing the static hold with a barbell, you can do it. The only difference between a barbell and dumbbell static hold is that the dumbbells allow you to train your arm separately.

Here’s how to do Isometric Hold for Biceps using a barbell:

  • Stand straight in the normal stance, holding a bar with an overhand grip, keeping your hands shoulder-width apart.
  • Bending your arms at 90-degrees with your biceps fully flexed, hold for 20-30 seconds and then lower it down. And repeat for as many times as you can.

7. Isometric Chin-ups Hold

Out of the all isometric bicep exercises, the chin-up bar isometric holds for bicep may be the best one. And holding for 10 to 15 seconds can be challenging and demands great strength.

It is tough but a great way to increase your biceps strength, grip strength, and holding ability.

If you haven’t done it before, let’s do it today.

Here are the simple steps you can do to perform chin-up hold:

  • Hang onto the bar with your hands are hip-width apart and pull yourself up, your arms bent at 90-degrees and your biceps fully flexed.
  • Now, hold in this position for as long as you can and repeat for the desired number of times.
  • To make it more advanced, you can raise your legs in front of you, making L shape.

Benefits of Isometric Holds for Biceps

Doing isometric bicep exercise is as beneficial as doing weight training for biceps.

Here we take a look at some important benefits of isometric exercises for biceps.

1. Isometric bicep holds Enhance strength

During isometric exercises, the muscle and joints don’t move. And you only need to hold muscles at a certain angle that increases strength in that particular area. Additionally, it enhances muscle stabilization and increases holding strength.

2. Isomeric exercises May Increase Bicep Size

A study published online in 2019 demonstrated that isometric exercises produced greater muscular hypertrophy. So if you want to build bigger biceps, the inclusion of isometric holds in your general bicep workout routine may help you achieve your goal.

3. Isometric Bicep Exercises Reduce pain and Recover Injuries

Isometric training may be helpful to someone who has pain and injury (source). Many doctors and physical therapists recommend isometric exercises to those who have injuries. So if you’re facing arm injuries then you can try isometric bicep exercises.

15-minute Isometric Bicep Hold Home Workout Routine

  • Single-Arm Isometric Bicep Curl
    • 10 seconds Hold each hand
    • Do 2 sets of 6 reps each
    • Total time: 4 minutes
  • Concentration Isometric Bicep Hold
    • 15 seconds Hold each hand
    • Do 8 reps on each side
    • Total time: 4 minutes
  • Isometric Wall Exercise For Biceps
    • 15 seconds Hold
    • Do 2 sets of 6 reps each
    • Total time: 3 minutes
  • Isometric Bicep Hold With Towel
    • 10 seconds Hold each hand
    • Do 2 sets of 6 reps on each side
    • Total time: 4 minutes

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