GYM: Single-Arm Bicep Curl With Isometric Contraction

Single-Arm Bicep Curl With Isometric Contraction Standing on a resistance band, grasp each handle with your palms up and elbows by your side. (Elbows should be by your side not anchored into your side.) Hold one arm at 90 degrees, an isometric contraction. This arm will remain stationary while you perform 10 curls on the other side. Switch positions so your other arm is at 90 degrees. Both the contraction and release of your moving arm should be controlled. The resistance against gravity, an eccentric contraction, is the most beneficial part of the contraction and is especially helpful for tendon and joint maintenance. Be sure you are breathing and maintaining a neutral spine in an upright position. Hunching into your shoulders or lateral movement are signs the resistance is too high. If you have concerns related to high blood pressure, hold the stationary end of the band with the arm by your side, eliminating the isometric contraction. Complete this exercise for 3 rounds with a band that makes the last few repetitions challenging.



Single-Arm Bicep Curl With Isometric Contraction Standing on a resistance band, grasp each handle with your palms up and elbows by your side. (Elbows should be by your side not anchored into your side.) Hold one arm at 90 degrees, an isometric contraction. This arm will remain stationary while you perform 10 curls on the other side. Switch positions so your other arm is at 90 degrees. Both the contraction and release of your moving arm should be controlled. The resistance against gravity, an eccentric contraction, is the most beneficial part of the contraction and is especially helpful for tendon and joint maintenance. Be sure you are breathing and maintaining a neutral spine in an upright position. Hunching into your shoulders or lateral movement are signs the resistance is too high. If you have concerns related to high blood pressure, hold the stationary end of the band with the arm by your side, eliminating the isometric contraction. Complete this exercise for 3 rounds with a band that makes the last few repetitions challenging.



QUICKREAD

Allen Russell is a certified personal trainer at Crossroads Fitness Centers. For information on training with Allen or to learn more, text “perform” to 77094. Pictured: Kelsey Charlesworth.



Single-Arm Bicep Curl With Isometric Contraction

Standing on a resistance band, grasp each handle with your palms up and elbows by your side. (Elbows should be by your side not anchored into your side.)

Hold one arm at 90 degrees, an isometric contraction. This arm will remain stationary while you perform 10 curls on the other side.

Switch positions so your other arm is at 90 degrees.

Both the contraction and release of your moving arm should be controlled. The resistance against gravity, an eccentric contraction, is the most beneficial part of the contraction and is especially helpful for tendon and joint maintenance.

Be sure you are breathing and maintaining a neutral spine in an upright position. Hunching into your shoulders or lateral movement are signs the resistance is too high.

If you have concerns related to high blood pressure, hold the stationary end of the band with the arm by your side, eliminating the isometric contraction.

Complete this exercise for 3 rounds with a band that makes the last few repetitions challenging.


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