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Single-Arm Dumbbell Isometric Hold

Free Weights / Beginner
  • Biceps
  • Chest
  • Shoulders
  • Forearms
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How to do the Single-Arm Dumbbell Isometric Hold - Learn Proper Single-Arm Dumbbell Isometric Hold Form

  1. Step 1: Grab a dumbbell in your left hand and stand tall.
  2. Step 2: Curl dumbbell up to your shoulders. This is the starting position.
  3. Step 3: Begin exercise by lowering dumbbell down about 45-degrees. Upper arm should not move with elbow tucked in. Hold this position for 20-40 seconds. Let weight down slowly and repeat as necessary.

Single-Arm Dumbbell Isometric Hold Variations and Single-Arm Dumbbell Isometric Hold Alternatives

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

Single-Arm Dumbbell Isometric Hold Tips

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

Single-Arm Dumbbell Isometric Hold Records and Single-Arm Dumbbell Isometric Hold Statistics from Site Users

Single-Arm Dumbbell Isometric Hold - Similar Exercises

ExercisePrimary MuscleDifficulty
Default BicepsExpert
Default BicepsBeginner
Default BicepsBeginner
Default BicepsBeginner
Default BicepsIntermediate
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Single Arm Dumbbell Isometric Hold Workout Programs (Workout Plans that use the Single-Arm Dumbbell Isometric Hold)

Workout PlanDifficulty
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Thumb Intermediate
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Single Arm Dumbbell Isometric Hold Muscles Worked

Primary Muscles
Secondary Muscles
Muscles front back Chest blue Shoulders blue Forearms blue Biceps orange

Single Arm Dumbbell Isometric Hold Equipment

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Single Arm Dumbbell Isometric Hold Training 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.

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!

Single Arm Dumbbell Isometric Hold Sports


Single Arm Dumbbell Isometric Hold Force Type: Pull
Single Arm Dumbbell Isometric Hold Mechanics Type: Isolation
Single Arm Dumbbell Isometric Hold Other Names: Single Arm Dumbbell Isometric Holds,

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