One-Handed Hammer Isometric Hold – Dumbbell

1. Select a dumbbell of appropriate weight and position yourself at a preacher curl bench.
2. Stand with one foot forward and the other back in a staggered stance.
3. Lean slightly forward from the hips and place the back of your upper arm (of the arm that will be curling) on the sloped part of the preacher bench, ensuring your shoulders are open to the side.
4. Curl your arm up to achieve a 90-degree angle at the elbow. Your forearm should be roughly perpendicular to the floor.
5. Hold the dumbbell at this angle, maintain the position firmly and ensure the muscle is under constant tension without movement for the desired time period.
6. Once the hold is complete, slowly lower the dumbbell back to the starting position in a controlled manner.
7. Repeat the process using the other arm.

Notes

Ensure that your wrist remains straight and stable throughout the duration of the exercise.

Results