Arm Exercise Isometrics

Bulging Biceps, Toned Triceps and Firm Forearms in Just a Few Minutes

By Paul "Batman" O'Brien 

B.A., N.C.E.H.S., Dip. Acu., Cert Clin. IMed., Dip. Adv. OBB, Dip. CHM, Pn1, PN-SSR, PN-NCA, M.AFPA., M.C.Th.A.

Arm Exercise Isometrics focuses on four aspects of the arm;

  1. The forearm (the muscles from the wrist to the elbow, both flexors extensors)
  2. The biceps (located on the front of the arm)
  3. The triceps (on the back of the arm, also known as the chicken wings)
  4. The deltoids (your shoulder muscles which can be divided into three sections, anterior, lateral and, posterior or in English the front, middle and back).

Each position should ideally be held for 30 seconds at the beginning (though shorter if you fatigue). It should be noted that your blood pressure can rise dramatically when performing these techniques so if you suffer form hyper tension or a heart condition check with your doctor first.

If you have any questions regarding these techniques and how to get the most out of them, I highly recommend that you check out 7 Seconds to a Perfect Body - my complete isometric program. 

Breathing during isometrics is also very important. You should NEVER hold your breath during Arm Exercise Isometrics or any other body part for that matter. The best way to breath is by taking a deep breath prior to an exercise and while tensing the stomach slowly “hissing” it out like a flat tyre or a snake. This will cause extra tension and power allowing you to push harder and really get the best results. Here are 4 of the most effective Arm Exercise Isometrics

Armchair Forearms

Outstanding forearms that will increase your grip strength.

  1. Sit on a kitchen chair.
  2. Grab each side of the chair with your hands
  3. Keeping your arms straight, bend your wrists as you try to pull the chair upwards (and yes, you are still sitting on it)
  4. As you do so concentrate on making your forearms as tight and hard as possible.
  5. After a few seconds you should feel you’re fingers and forearms getting very tired and even shaking all over – this is the individual muscle fibres exhausting themselves as they work really hard – this is Isometrics.
  6. Hold this Position for 30 seconds.
  7. Slowly release – this is important, after intense contraction your body needs time to unwind.

Breakfast Table Biceps

Find something so heavy you can’t move it a fixed table of window sill is ideal for this.

  1. Stand in front of it and place your hands palm up underneath the immovable object about shoulder width apart. Ideally the object should be at just below chest level or on it.
  2. Slowly tense the arms as though trying to bring the object under your chin.
  3. After a few seconds your biceps should be bulging and shaking – this is the individual muscle fibres exhausting themselves as they work really hard – this is Isometrics.
  4. Hold this Position for 30 seconds.
  5. Slowly release – this is important, after intense contraction your body needs time to unwind.

Tea Table Triceps

Firm up the underarms and banish weak flabby looking chicken wings

  1. Stand in front of a table, chair or step facing away from it.
  2. Place you hands behind you fingers facing your bum on your table/chair
  3. Lean right back and walk your legs in front of you – your weight should mostly be ion your hands by now
  4. Dip yourself down.
  5. Mid way hold this position and tense the triceps as though trying to straighten the arms.
  6. Hold this Position for 30 seconds.
  7. Slowly release – this is important, after intense contraction your body needs time to unwind.

Door Frame Shoulder Press

Build shoulders strong enough to support your whole house

  1. Stand beneath an open doorway
  2. Raise your arms up shoulder width apart
  3. Press upwards on the door frame as hard as you can
  4. Hold this Position for 30 seconds.
  5. Slowly release – this is important, after intense contraction your body needs time to unwind.

Cross Arm Stretch

  1. Stand tall and straight
  2. Bring one arm straight across your chest pointing to the opposite side
  3. Bring the other arm up to hook the straight arm past the elbow
  4. Pull gently across to stretch the shoulder and triceps
  5. Hold this Position for 30 seconds.
  6. Slowly release – this is important, after intense contraction your body needs time to unwind.

Congratulations! You've just finished Arm Exercise Isometrics.

If you’ve followed the above Arm Exercise Isometrics routine it should have taken no longer than 2 minutes and you have just done a complete arm workout! Your arms should feel warm (maybe slightly stiff if this is your first time), relaxed and powerful. 

Now...here's what I want you do next. 

  1. Practice the above Isometric contraction every day for a week. Come back here and post how you feel after a week below. I'll be looking for your comments and will keep you on track. 
  2. Subscribe to the newsletter - there's a few free e-books, isometric guides and even a few instructional videos for the abs. I'll also be able to keep you up to date with the next article in this series. 
  3. Join the Isometric Facebook fan page. I post tips, motivational posts, techniques, and articles there daily. I also do tons of Q & A's and answer your fitness questions. Say hi! - https://www.facebook.com/IsometricTraining
  4. Finally, if you're looking for a more comprehensive program or more isometric exercise help check out my Perfect Body system.





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