Isometric Tricep Hold
Primary
Triceps
Secondary
Shoulders
Equipment
Dumbbell
Difficulty
Beginner
Type
Isometric
NASM-CPT, CSCS certified trainers. Every guide is built from peer-reviewed research and real coaching experience.
An isolation exercise that lets you focus on one muscle group, the Isometric Tricep Hold targets your triceps through a isometric hold pattern. Use for mind-muscle connection or rehabilitation.
Everything You Need to Know About the Isometric Tricep Hold
The Isometric Tricep Hold is a good for beginners exercise that targets your Triceps. It's a popular choice for building strength and muscle in these areas. When should you use it? Use for mind-muscle connection or rehabilitation. This timing makes the most of your workout and helps you get better results. Who is this for? All levels wanting isometric training. Whether you're just starting out or working toward a specific goal, this exercise fits into your routine.
Isometric Tricep Hold — targeted muscles
Primary
Secondary
Stabilizers
How do you perform the Isometric Tricep Hold?
- 1
Get into extended position of any tricep exercise.
- 2
Hold dumbbells at lockout, arms fully extended.
- 3
Maintain full tricep contraction.
- 4
Hold for prescribed time.
- 5
Focus on squeezing triceps hard.
- 6
Rest and repeat for optimal results.
What are the best tips for the Isometric Tricep Hold?
Great for mind-muscle connection.
Can use at different angles.
Good for rehabilitation.
Common Isometric Tricep Hold mistakes
Holding breath, which reduces blood flow and can cause dizziness.
Holding your breath incorrectly during the Isometric Tricep Hold spikes your blood pressure and reduces core stability. Inhale during the eccentric (lowering) phase and exhale during the concentric (lifting) phase.
Relaxing during hold.
Isometric holds like the Isometric Tricep Hold build strength at specific joint angles. This mistake changes the angle and reduces how hard your Triceps has to work. Lock into position and hold it.
Using too much weight.
Loading more weight than you can control on the Isometric Tricep Hold forces compensatory movement patterns that bypass your Triceps. Drop the weight until you can perform every rep with clean form — your results will actually improve.
Isometric Tricep Hold — who it's best for
All levels wanting isometric training.
How to Program the Isometric Tricep Hold
Lower reps with heavier weight builds raw strength. Your muscles and nervous system adapt to handle more load over time. This range is best for strength-focused goals.
This rep range keeps your muscles under tension long enough to trigger growth. Most people see the best muscle-building results in this zone. It balances strength and muscle size.
Higher reps with lighter weight builds muscular endurance and improves conditioning. This range is good for joint health and building work capacity.
General guideline: 3-4 sets of 20-30 second holds. Rest 60 seconds.
What are good alternatives to the Isometric Tricep Hold?
Other Variations
- Pushdown Hold
- Dip Lockout Hold
- Extension Hold
This Exercise Is in Your Plan
MySetPlan picks the right exercises for your goals — like the Isometric Tricep Hold — and builds them into a monthly program. Every set, every rep, planned out.
Take the Free Quiz2-minute quiz · No credit card
Safety Notes
- Breathe normally.
- Use appropriate weight.