The Dumbbell Bent Arm Iso Hold targets your upper body strength and stability.
To perform this exercise, follow these steps:
- Stand or sit with a dumbbell in each hand, arms bent at 90 degrees.
- Engage your core and maintain a neutral spine.
- Hold the position for the desired duration, focusing on keeping your arms steady.
How to perform the Dumbbell Bent Arm Iso Hold
- Set up. Set up in a stable, balanced starting position appropriate for the Dumbbell Bent Arm Iso Hold using your dumbbell.
- Brace and execute. Brace your core, control the descent, and move through a full pain-free range of motion while emphasizing your biceps.
- Reset. Reverse the movement under control and reset between repetitions, keeping your form crisp on every rep.
Coaching cues
- Move with intent — every rep should feel deliberate, not rushed.
- Drive force through your biceps rather than momentum.
- Keep your breathing steady: exhale on the hard part, inhale on the reset.
Common mistakes
- Using too much weight and losing positional control.
- Cutting the range of motion short and missing the target muscle.
- Letting your spine round or hyperextend instead of staying neutral.
Detailed cues, common mistakes, and demonstration video are available in the Fitly app.
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