Isometric exercises build strength by holding muscles in a stationary position against resistance. Spring isometrics make use of this principle by employing the opposition of an elastic or spring-loaded mechanism. Your bicep muscles, located at the forefront of your upper arms, can gain significant tone and strength through the use of such exercises. Working this part of your arm with isometric exercises will not only prove useful in performing the physical activities of daily life, but also enhance the look of your overall physique.
Isometric Curl
Obtain a resistance band from your local sporting goods store. This is an elastic cord used for exercising, with a handle attached to each end. Resistance bands are available in different tensions that accommodate varying degrees of strength. Holding a handle in each hand, stand on the midpoint of the band. Keeping both elbows against your sides, curl your arms up to a 45-degree angle from the floor. Hold this position for 30 to 45 seconds. Rest for just as long, then repeat.
Isometric Rows
The resistance band is also used to perform this exercise. Place one foot in front of the other at approximately the length of one large step. Stand on the resistance band with your front foot, clenching one handle in each hand. Without bending your back, lean forward until your torso is at a 45-degree angle to your waistline. Draw both fists up to the sides of your hips. Hold this position for 30 seconds. While working your bicep muscles, this exercise also strengthens the major muscles of your upper back.
Halos
This exercise is performed with the use of a "spring circle." This is a circular rubber band with two cushioned pads on opposite sides that offers a significant degree of resistance when pressed inward. Begin the movement by placing the open palm of each hand on a pad. Then, hold the circle directly over your head. Bring the circle down over your head while pressing inward and letting both elbows drift out to your sides. At the point where your elbows become even with your shoulders, hold the circle in place for 30 seconds.
High Pulls
Using your resistance band, stand on the center point and hold both handles. Clench and turn your fists so that the back of your hands are facing away from your body. Bring your hands together in front of your pelvis. Keeping your hands together, pull straight up on the band, until your elbows and forearms are in a straight line across the top of your chest. Hold the handles of the band under the chin for 20 to 30 seconds.
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