isometric no-equipment bicep curls

Instructions

• Set-up: Brace through your core and establish a neutral spine. Raise the forearm of your working arm to approximately perpendicular with your torso. With your off arm, grasp the wrist of your working arm.
• Movement: Attempt to curl your working arm upwards, while resisting that movement with your off arm. Multiple positions may be used in this exercise (e.g. elbow bent to 45 degrees, 90 degrees, 135 degrees), though it will be most effective to start at the 90 degree position.
• Emphasis: Keep your core tight with a neutral spine and stable shoulders. Do not let your upper back round over - consciously pull your shoulder blades together to provide a stable base for your arms to pull from.

Muscle Roles in isometric no-equipment bicep curls