Single-Arm Dumbbell Isometric Hold

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How to do the Single-Arm Dumbbell Isometric Hold:

Muscles Worked

Chest secondary Shoulders secondary Forearms secondary Biceps primary Muscles diagram

Details

The single-arm dumbbell isometric hold is a free weights exercise that primarily targets the biceps and to a lesser degree also targets the chest, shoulders, and forearms ...more

The single-arm dumbbell isometric hold is a free weights exercise that primarily targets the biceps and to a lesser degree also targets the chest, shoulders, and forearms.

The only single-arm dumbbell isometric hold equipment that you really need is the following: dumbbells. There are however many different single-arm dumbbell isometric hold variations that you can try out that may require different types of single-arm dumbbell isometric hold equipment or maye even require no equipment at all.

Learning proper single-arm dumbbell isometric hold form is easy with the step by step single-arm dumbbell isometric hold instructions, single-arm dumbbell isometric hold tips, and the instructional single-arm dumbbell isometric hold technique video on this page. The single-arm dumbbell isometric hold is a pull exercise for those with a beginner level of physical fitness and exercise experience. Watch the single-arm dumbbell isometric hold video, learn how to do the single-arm dumbbell isometric hold, and then be sure and browse through the single-arm dumbbell isometric hold workouts on our workout plans page!

Tips

  1. Hold for 40 seconds to build more muscle.
  2. Hold 6-8 seconds for greater gains in strength.
  3. Stand tall with back straight. Do not lean backward.
  4. Be sure to take deep breaths throughout exercise. This is a must!

Variations

  1. Stand behind a decline bench and rest your elbow on the bench with dumbbell in hand. Lower weight down and hold.
  2. Use a barbell instead of a dumbbell. Or you can use two dumbbells.
  3. Hold with palm facing inward instead of upward. This will target more of your forearms.

Types

  • Force Type: Pull
  • Mechanics Type: Isolation

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Equipment Needed

Tips

  1. Hold for 40 seconds to build more muscle.
  2. Hold 6-8 seconds for greater gains in strength.
  3. Stand tall with back straight. Do not lean backward.
  4. Be sure to take deep breaths throughout exercise. This is a must!

Variations

  1. Stand behind a decline bench and rest your elbow on the bench with dumbbell in hand. Lower weight down and hold.
  2. Use a barbell instead of a dumbbell. Or you can use two dumbbells.
  3. Hold with palm facing inward instead of upward. This will target more of your forearms.

Types

  • Force Type: Pull
  • Mechanics Type: Isolation