T Nation

Isometric Hold Positions for Arm Exercises


#1

Hey CT,
Just have a quick question on the best position to hold for these arms exercises during isometric holds-

1.BB in Rack BW Triceps Extensions
Hold at mid point or stretch position?

2.Cable Rope Pushdowns
Hold at mid point or in peak lockout position?

3.Cable Rope Hammer Curls
Hold at mid point or in top peak contraction?

4.DB Concentration Curl
Hold at mid point or in top peak contraction?

Thanks for the help with this,
PK


#2

Both will work, but I prefer mid-point. If you go with the stretched position you still must maintain muscle tension, not let your structures hold you up


#3

Again both will work. I find the mid point (well, a bit past the mid point) to work well to create an occlusion effect and the lockout to work well to improve mind-muscle connection IF you squeeze as hard as possible


#4

Peak and squeeze as hard as possible


#5

Mid range, again flexing hard… rule of thumb, brachialis exercises = hold at peak, biceps exercises = mid range


#6

Thanks CT look forward to trying them out