Isometric Concentration Curl

General and Specifics

• biceps (especially the brachialis muscle) and triceps are demanded equally

Starting Position

• sit down on a chair and spread the legs
• tilt the upper body forward a bit
• put one arm to the inner side of your thigh and bend it, the palm points up
• place the other hand on the wrist

Correct Execution

• try to bend the arm against the resistance of the upper hand
• you can give in to the resistance a bit, this will cause a curl movement
• for an effective isometric training, hold the position without motion for about 20 seconds
• switch sides and repeat