Biceps · Intermediate

Dumbbell Bent-Arm Curl Hold

Standing isometric biceps hold with both elbows fixed near 90 degrees and the torso kept still.

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Exercise overview

Training details

BicepsForearms

Equipment

Dumbbell

Sets × time

3 × 20 sec

Rest

1 min

How to perform it

Step-by-step instructions

01Stand tall with your feet shoulder-width apart.
02Hold a dumbbell in each hand with your arms bent at a 90-degree angle.
03Keep your elbows close to your sides.
04Engage your core and hold this position for a specified time.
05Relax and repeat.

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