Dumbbell Bent-Arm Iso Hold
Standing with a dumbbell in each hand, hold one elbow bent at a right angle in a hammer grip while the other arm hangs, then switch arms.
How to do it
Setup
Standing tall, a dumbbell in each hand at the sides, palms facing in.
Steps
- Curl one bell until the forearm is level, the elbow at the side.
- Hold it there and breathe while the other arm hangs.
- Lower it slowly and hold the other arm the same way.
Common mistakes
Elbow drifting forward as the arm tires: keep it against the ribs. Forearm sinking below level: reset the angle or take a lighter bell. Leaning away from the working arm: stand tall, shoulders level.
Breathing
Steady throughout; never held.
