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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

  1. 01Stand tall with your feet shoulder-width apart.
  2. 02Hold a dumbbell in each hand with your arms bent at a 90-degree angle.
  3. 03Keep your elbows close to your sides.
  4. 04Engage your core and hold this position for a specified time.
  5. 05Relax and repeat.

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Variations

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Closely related versions of this movement with a different grip, setup, equipment, stance, or difficulty.

Related variationDumbbell Seated CurlRelated variationAlternating Dumbbell Curl with Arm BlasterRelated variationAlternating Seated Dumbbell Curl on Stability BallRelated variationDumbbell Arnold CurlRelated variationDumbbell One-Arm Seated Curl on Stability BallRelated variationDumbbell Seated Inner Biceps Curl

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Alternatives

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Substitute exercises that train similar muscles or serve a comparable purpose in a workout.

Comparable substituteBand Curl to PressComparable substituteChin-UpComparable substituteReverse Grip Lat PulldownComparable substituteSeated Cable RowComparable substituteStanding Biceps CurlComparable substituteCable Standing One Arm Hammer Curl with Rope Attachment

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