ClapMove · clapmove.com
Exercise handout — move better, feel better.
Biceps Curl Hold
Hold a weight at the mid-point of a biceps curl without moving. Builds elbow flexion strength isometrically.
Stop if
Choose an easier exercise if pain reaches 6 out of 10 or becomes sharp. Stop and rest if pain reaches 8 out of 10.
This is the general ClapMove rule. This exercise has no extra stop rule of its own.
- Pain 6 out of 10 or more: choose an easier exercise.
- Pain 8 out of 10 or more: stop and rest.
Equipment needed
- Works at home
- Works at the gym
dumbbells
Home Options
- dumbbells
No equipment? Try: Water bottle, Soup can, Resistance band
Dosage
2
Sets
30 sec
Reps / Time
45 sec
Rest
hold 20-30 seconds
Tempo
Step-by-Step Guide
Set up
- Stand or sit holding a light dumbbell or household object
- Arm at your side
- Curl until forearm is parallel to floor
Step 1 of 5
Curl the weight to 90 degrees
Step 2 of 5
Hold this mid-position
Step 3 of 5
Keep elbow pinned at your side
Step 4 of 5
Don't let arm drift
Step 5 of 5
Hold for 20-30 seconds
Breathing
- Breathe steadily
- Don't hold breath
Form Cues
- Elbow stays at side
- Forearm parallel to floor
- Steady hold, no movement
- Breathe normally
Common Mistakes to Avoid
- Elbow drifting forward
- Weight too heavy
- Swaying body
- Holding breath
Safety Information
Use light weight initially. Good for building baseline strength.
Progressions
Heavier weight or longer hold
Regressions
Use lighter weight or shorter hold
Get your free personalized program at clapmove.com/register
Printed from clapmove.com. ClapMove is not a replacement for professional medical advice — always consult a healthcare provider before starting any exercise program.