The biceps are a pair of muscles located at the top of the arm, primarily in the frontal (forearm) region. They are responsible for flexing the wrist joints and raising the forearm (upward rotation of the wrist). The bicuspid muscle, commonly called the bicuspid muscle, is the larger and more famous of the two.
Isometric exercises involve contracting your muscles without actually moving the joint.
1. Isometric Exercises-
Steps–
- Stand or sit upright with a straight back and shoulders wide.
- Hold a dumbbell in one hand, palm facing up.
- Lean at a 90-degree angle, so your elbows are parallel to the floor.
- Begin an isometric contraction, applying force using your biceps muscles to prevent the dumbbell from moving.
- Hold this contraction for a set amount of time, usually 10-30 seconds, or as long as you can maintain good posture.
- Let the muscles relax and repeat the isometric bicep curl for the desired number of reps.
- Move to the other arm and repeat the exercise.
2. Isometric bicep hold-
Steps-
- Stand with your feet shoulder-width apart.
- Hold a dumbbell or weight in one hand, palms facing forward.
- Place your hands straight down beside you.
- Slowly curl your elbows up, and contract the bicep.
- Keep your upper arms stable and your elbows close to your body.
- Lift until your elbows are parallel to the floor.
- Hold this position for 20–35 seconds (or more, as you progress).
- Engage your core, keep a neutral spine, and avoid shaking your body.
- Press your biceps throughout the exercise.
- Bring the weight back down slowly.
- Repeat the exercise on the other arm.
- Increase the weight slowly as you get stronger.
3. Bicep Wall Stretch-
Steps-
- Stand facing a wall with your feet shoulder-width apart.
- Extend your arms straight out in front of you without your elbows touching the wall.
- Keep your elbows up to the wall at shoulder height.
- Keep your hands shoulder-width apart, or slightly wider if necessary.
- Step forward with one foot, maintaining a stable stance.
- Slowly lean your body forward, keeping your chest close to the wall and extending your arms.
- Lean forward and feel the stretch on the bike with your arms extended behind you.
- Hold the stretch for 15 to 30 seconds, take deep breaths and relax.
- Slowly release the extension and return to the starting position.
- Repeat the exercise on the other side by alternating foot positions and extending the opposite arm behind you.