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Elbow · Strengthening

Isometric Biceps Flexion with Resistance Band

Isometric biceps flexion with resistance band, 3 sets, hold for 10 seconds, 5 repetitions per arm

Illustration of the Isometric Biceps Flexion with Resistance Band exercise

Listen to the instructions

How to do the exercise

Sets: 3

Duration: Hold for 10 seconds

Repetitions: 5 per arm

Description: In a standing or seated position, place your arm along your body, elbow bent at 90 degrees, with a resistance band taut. Attempt to flex the elbow by contracting the biceps without moving the forearm, maintaining the position against the resistance of the band.

Tips: Keep the shoulder immobile and the wrist in a neutral position. Do not let the arm move away from the body to properly target the biceps.

Progression: Gradually increase the resistance of the band or the duration of the contraction up to 15 seconds as the exercise becomes easier.

At a glance

Goal
Strengthening
Level
Beginner
Equipment
élastique de résistance
Starting position
Debout ou assis, bras le long du corps, coude fléchi à 90 degrés
Clinical goal
Renforcer le muscle biceps sans mouvement articulaire
Also known as
contraction statique biceps, renforcement biceps avec élastique, flexion coude isométrique

Precautions

Avoid this exercise, or check with your physiotherapist first, if you have:

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This information is educational and does not replace advice from a healthcare professional. Ask your physiotherapist or doctor before starting, especially if you have pain, a recent injury or have had surgery.