The Best Isometric Tricep Exercises

What are the Best Isometric Exercises for Triceps?

Isometric tricep exercises are a great way to increase growth and muscle size in your arms. The tricep muscles are considerably larger than the biceps and so contribute significantly to arm size. If you want to grow big arms, isometric exercises can help build muscle and ‘shock’ your body into more growth.

Isometrics Provide a Different Type of Movement than Traditional Exercises

With traditional exercises, you move the weight from point ‘A’ to point ‘B’ and back while maintaining muscular tension throughout. This ‘pumping’ movement is what most people think of in relation to growing muscle.

However isometric exercises can really add to a traditional weights workout by increasing the amount of tension muscles are under. This creates more micro tears which stimulate protein synthesis and ultimately muscle growth.

Many isometric exercises require very little equipment and so can be done at home, in the office or at school. Here are the best isometric exercises for big triceps.

Diamond Push Up with Isometric Hold

Get into the traditional push up start position. Your body should be rigid, core tight. Your arms and shoulders are locked with your hands below your shoulders.

Now move your hands closer together so that your index fingers and thumbs meet, making a diamond shape.

Slowly lower your body down until you feel a stretch in your triceps. Keep your elbows tucked in to increase the stretch.

Keep your core tight and don’t raise your hips up – that’s cheating. Hold for 10-15 seconds, then release. Repeat three to five times.

Parallel Bar Dips with Isometric Hold

This exercise can be incorporated easily into your chest/triceps workout. Perform your normal sets and reps for dips. However on the last set, perform isometric holds for a huge pump and muscle burnout.

Caution: Do this towards the end of your workout as this will really fatigue your triceps.

As you lower yourself down into the ‘hole’, hold your body with your elbows slightly straightened. Your upper arms should be above parallel with the floor. Flex your triceps and lean back slightly. This will shift the focus onto your arms, away from your chest.

Hold for five to ten seconds then complete the rep. Do this three to five times or until you reach muscular failure.

Bonus tip: You can also do this exercise using a chair or parallel bars in a playground.

Tricep Extension and Hold

The tricep extension and hold is one of the best exercises for triceps because you don’t need any gym equipment. All you need your body weight.

To Start: Seated or standing, raise your hands up overhead. Clasp them together.

The Movement: Contract your right tricep while simultaneously pulling down on your wrist with your left hand. This creates resistance. As you fight against this resistance, you will feel the contraction deepen in your triceps. This will lead to your muscles feeling tight and pumped. Hold for 15 seconds, release, and change arms. Do this three times.

Bonus Tips: You can increase the contraction in your triceps by moving your arms slightly behind your head with your upper arms touching your ears.

Skull Crusher Hold

This is a simple isometric hold that you can incorporate into your weights routine. To perform a skull crusher, lie on your back on a bench. Grab a dumbbell with both hands and hold above your upper chest/face with arms extended.

Bend your elbows, allowing the weight to travel under control behind your head. When your elbows are at 90 degrees, flex your triceps and push the weight back up towards the start positon. Try to pause before you lock out your arms, maintaining the contraction in your triceps.

Don’t let your elbows flare out. This makes the movement easier. If it’s too difficult, reduce the weight for the next set. Do three sets of five holds for a big tricep pump.

Double Tricep Flex and Hold

This is a really easy movement to use when you are training triceps in the gym, especially when doing burnout sets of cable push downs.

At the end of each set, stand upright with your hands clasped in front at your hips. Push your wrists down, flexing and contracting the triceps muscles. These will already be burning from your high volume cable set. Hold this for two 15 second bursts during your rest period.

Do this during the rest periods of all your cable push down sets for a bigger pump and greater muscle growth.

This technique is a key part of Hany Rambod’s FST-7. FST stands for Fascia Stretching Technique as completing the isometric hold along with high volume machine exercises increases blood flow and stretches the muscle fascia. This in turn leads to bigger muscles.

Use Isometric Tricep Exercises to Boost your Arm Growth

As you can see, isometrics can be easily added into your existing arm workout or even used as a separate routine. They can be done with very little or no equipment and will add an important new dimension to your weight training.


The Best Isometric Bicep Exercises

What are the Best Isometric Exercises for Biceps?

So you want to build your biceps?

Maybe you’ve been lifting weights for a while and want to try a new approach.

Perhaps growth has stalled and your arms need new stimulus to grow.

That’s where isometric exercises come in.

Isometric exercises can jump start growth in your biceps, leading to bigger, fuller arms.

So what are the best isometric bicep exercises?

And can you perform them without any equipment?

Keep reading to find out…

Isometric Exercises are a Different Type of Workout

Traditional weight training exercises involve moving a weight through space and time for several repetitions (reps).

Isometric exercises are different in that they involve keeping the muscle contracted and fixed in a position for a period of time.

This forced contraction causes considerable trauma (the good kind) to the muscle which in turn will bring about new muscle growth and size.

For isometric bicep exercises, this means contracting (or flexing the muscle) and holding the biceps muscle for a given period of time.

You can do this simply with a dumbbell.

Perform a regular bicep curl, but when the muscle is at maximum contraction, squeeze the muscle and hold for 15 seconds.

Slowly lower and repeat on the other arm.

This can be done at the end of your normal arm routine or you could incorporate some of the exercises into an isometric bicep blast!

You could also do this with a straight barbell or an EZ curl bar.


The same face is not required.

Just remember to squeeze hard and don’t raise the weight up too high.

Here are the best exercises:

Single Arm Hang

The single arm hang is an isometric exercise that will put incredible amounts of tension on the bicep.

This will tear muscle fibers and increase muscle growth and size.

With this exercise you don’t need any equipment.

Just your bodyweight and a bar to hang from.

You can use a pull up bar at the gym, home, or even a climbing frame in the playground.

To do the single arm hang, grab the bar with an underhand (supinated) grip.

Your wrists and forearms should be facing you.

Hang from the bar until you are steady – then pull yourself up until your arms are at 90 degrees.

You should already feel the contraction in your biceps.

To start the isometric hold, quickly reach across to grab your left wrist with your right hand so that this is now the only hand holding onto the bar.

Keep the right angle as you use your forearm, biceps and back to keep the body stable.

Hold this position for ten seconds and then rest.

Repeat for a total of five times for an awesome pump.

Towel Hold

The Isometric Towel Hold is one of the best exercises for biceps because you don’t need any gym equipment.

All you need is a regular bath towel.

To Start: Twist your towel round so that it is tight like a rope.

Step onto one end of the towel with your right foot, holding on to the other end with your right arm.

Your left foot should be behind you with your weight to the front of your body.

Remember to keep the tension and twist in the towel.

Your feet should be shoulder-width apart with a slight bend in your knees.

The Movement: Contract your bicep until you feel tension building in the towel.

Keep your palm facing up but imagine pulling your wrist into your chest.

Hold at 90 degrees for 30 seconds.

To increase the stretch, move your left foot forward and pull up to 45 degrees.

Do this for another 30 seconds.

Try not to lose tension while switching position.

Switch sides.

Do this twice for each side.

That’s one set.

Bonus Tips: You can increase resistance by stepping closer to the end of the towel with your free foot.

Similarly you can reduce resistance by stepping away.

Don’t hold your breath while you do this or you might pass out!

Isometric ‘Prison’ Bicep Exercise without Weights

This is one of the easiest and best isometric exercises to work your biceps.

In a seated position, hold your right elbow against your side with the arm bent at right-angles, palm facing up.

With the left arm, push down on your wrist to add resistance.

Isometrics-for-BicepsContract your muscles and squeeze hard.

Try to imagine your bicep is a balloon and you’re attempting to blow it up.

Hold for 15 to 30 seconds then switch arms.

This simple exercise can be done anywhere – the train, the car or at home.

Now you can have amazing biceps without having to use any equipment.

A word of caution.

Isometric exercises are hard.

Your body will be sore afterwards due to the new stimulus.

Remember to drink plenty water around workouts and consume enough protein to help you recover.