Seated Biceps Curl with Isometric Hold

Muscles trained:  Biceps, forearms

Execute this exercise the same way you would a regular Seated Dumbbell Biceps Curl, except start with one weight curled up to the halfway position with your forearm parallel to the floor. Hold that there as you then curl the other dumbbell through the full range of motion for the desire number of reps. After completing the last rep, lower the weight to the halfway position. Now curl the other arm for the same number of reps.

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