Hi, I'm Holly Del Rosso, and this is isometric workouts for your biceps. These are two great workouts that work your biceps isometrically and if you get your biceps looking toned and defined, people will think your whole body is toned and defined so let's get that chiseled and toned look that you've always wanted before your friends are ranting and raving about how amazing your arms look, you've got to do the work first. So grab two dumbbells, any weigh that fits your fitness level. Dumbbells are going to come palms up, elbows in by your waist, palms up to your shoulders, bringing it down. Pause for a second when you come up and bring it back down, back stays flat the entire time, exhaling when you come up, inhaling when you come down. For best results on these, do two sets of ten reps, three times a week. The next bicep isometric exercise we're going to do is hammer curls. So this is a great bicep workout because you are working your biceps at a different angle so you get more results faster. Palms are going to face each other, elbows in, coming up, hold and bring it down. Make sure you do two sets of ten repetitions, three times a week to see the best results.