Kneeling Isometric Biceps Hold
A barbell held still at the bottom of a preacher curl, kneeling behind the pad with the elbows just short of straight.
How to do it
Setup
Half-kneeling behind a preacher pad, arms flat along its top, the bar in both hands at the pad's end.
Steps
- Hold the bar at the end of the pad, elbows just short of straight.
- Keep the upper arms pressed to the pad and the wrists straight.
- Hold and breathe; time it, then set the bar down.
Common mistakes
Locking the elbows straight: keep the slight bend; the biceps hold the bar, not the joint. Elbows lifting off the pad: press the arms flat along it. A bar too heavy to keep still: go lighter and hold longer.
Breathing
Steady throughout; never held.
