Bicep Curl Hold

Alternatives

• Single-Arm Bicep Curl
• Resistance Band Bicep Curl
• Bicep Curl (1 + ½ Reps)

Summary

The bicep curl hold is an isometric variation where the biceps are held in a contracted position for a set time. It builds endurance, mental toughness, and muscle tone with minimal movement.

Benefits of the Bicep Curl Hold

• Increases muscular endurance and mental focus
• Builds time under tension for muscle definition
• Improves postural awareness and arm control
• Great finisher for biceps workouts
• Effective with light weights or no weight at all

Bicep Curl Hold Muscles Worked

• Primary: Biceps Brachii
• Secondary: Brachialis, Forearms

Instructions

1. Stand tall holding a dumbbell or kettlebell in each hand
2. Curl to halfway (90° elbow bend) and hold the position
3. Keep elbows close to your sides
4. Maintain tension and stillness
5. Hold for a set duration (e.g., 20–60 seconds)
6. Keep breathing and resist the urge to lower
7. Slowly release at the end of the hold

Common Mistakes

1. Letting elbows drift forward
2. Dropping arms below parallel
3. Tensing the neck or shoulders
4. Holding breath
5. Collapsing wrists or losing posture