Mastering the Single-Arm Isometric Curl Technique

It’s tough to beat the biceps-building power of the classic dumbbell curl—  unless you add a pause like you will with the isometric variation on this page.

Holding a 90-degree angle with one arm while performing reps with the other provides two distinct benefits.

First, it increases your biceps’ time under tension (a key growth stimulus).

Second, it will help you overcome a classic “sticking point” in the exercise.

The result: More muscle and greater strength through the complete range of motion. Follow along with Maricris in the video below as she demonstrates perfect form.

Single-Arm Isometric Curl: Step-by-Step Instructions

Muscles worked: Biceps

Featured in: The Master’s Hammer and Chisel, available on OzHelp.

  • Stand tall with your feet hip- to shoulder-width apart, and hold a pair of dumbbells at arms length by your thighs, palms forward.
  • Curl the weight in your left hand until your elbow is bent 90 degrees.
  • Hold that position as you curl the weight in your right hand to your shoulder, and then lower it back to the starting position.
  • Complete your reps with your right arm while maintaining a right angle with your left arm.
  • Switch sides and repeat. Do equal reps with both arms.

Make it easier: Use lighter weights, or do a standard dumbbell curl.

Make it harder: Use heavier weights or perform more reps with each arm.

Bonus tip: Brace your core (tighten your abs as if you’re about to be punched in the gut), and keep it that way for the duration of each set. In so doing, you’ll increase your stability, helping to ensure that you execute the exercise with perfect form. Also, keep both elbows tucked, and both upper arms locked by your sides—the only part of your body that should move is the forearm of your working arm.

Lesa O'Leary
Lesa O'Leary

Lesa is a dynamic member of OzHelp’s Service Delivery Team as the Service Delivery Team Leader and Nurse. She has been with OzHelp for five years and believes in leading by example. Lesa has experience in the not-for-profit sector, as well as many roles throughout different industries and sectors, including as a contractor to the Department of Defence. She has expertise in delivering OzHelp’s health and wellbeing programs and engaging with clients in a relaxed and comfortable manner that aligns with the organisation’s vision and objectives.

Lesa has a Certificate 4 in Nursing from Wodonga Tafe, Certificate 4 in Mental Health from Open Colleges, and is currently undertaking a Certificate 4 in Training and Assessment from Tafe NSW. For the past few months Lesa has been an Education and Memberships committee member of the ACT Branch of the National Association of Women in Construction (NAWIC).