Isometric Biceps Exercise

Isometric biceps contractions (isometric elbow flexion) start to strengthen the biceps muscle and are really useful in the early stages of rehabilitation after an injury.


To begin to strengthen the biceps muscle after an injury.


  • The athlete provides resistance with the other hand as they attempt to bend the elbow.
  • Ensure that the upper arm is stabilised by the side.
  • This may be performed with the palm up, palm down and the hand sideways on to work all associated muscles as well as at different angles.
  • Hold for a few seconds then release.

Muscles worked:

Similar exercise: