The Simple Workout Series – Isometric Arm Exercises
Welcome to Part 2 of the Simple Daily Workout series where we will show you isometric arm exercises that will tone and strengthen your arms. Whether your goal is to get more cut for the beach or just lose that dreaded arm flab, the Activ5 isometric arm workout will help you see results faster than ever. Get ready to “curl-up” with Activ5!
The Ultimate Arm Workout – Isometric Bicep Exercises
Be honest… next to losing a few inches off your waist, having nice muscle definition in your arms makes your feel pretty good about yourself. That’s probably why arm exercises are often more popular than others because you tend to see results almost immediately and increases in your strength and stamina more quickly. From the bench press to curls to dips to presses, the Activ5 isometric fitness device can replicate almost any kind of arm exercise, only as an isometric arm workout. Let’s start with exercises that target biceps.
Bicep Curls
This is the foundation of bicep exercises, the basic arm curl. Do this exercise while seated.
- Hold Activ5 in your left palm
- Lean forward at the waist and place your left elbow on the inside of your left knee
- Place your right palm on top of Activ5
- Press Activ5 with the heels of your palms
- Keep both elbows bent at 90 degrees
- Keep your right elbow above your right knee
Switch and repeat with your right arm.
Hammer Curls
A simple twist of the wrist and making a fist targets a different part of your bicep with this curl.
- Bend your left elbow by your side at 90 degrees
- Make a fist with your left hand
- Place Activ5 on top of your left fist with your right palm
- Squeeze your left bicep as you press Activ5 with your left fist and right palm
- Keep both elbow bent at 8
Repeat on your right side.
Left Hook
This is a combination exercise that works your biceps, triceps, and shoulders.
- Make a fist with your left hand
- Bend and bring your left elbow up, keep your forearm parallel to the ground
- Position Activ5 between your right palm and your left fist
- Keep both arms parallel to the floor
- Press Activ5 with your left fist and right palm
Repeat on your right side.
The Ultimate Arm Workout – Isometric Triceps Exercises
Often overlooked, triceps exercises can help get rid of your arm flaps, but also aid in other endurance workouts like running and swimming.
Single Arm Chest Press
Shoulder injuries due to improper bench press technique are some of the most common weight lifting injuries. This is our version of the bench press and saves your shoulders from overdoing it.
- Extend your left arm to the side with your elbow bent at 90 degrees
- Place Activ5 with your right hand in front of your left fist
- Press your left fist into Activ5, while squeezing your chest
- Keep both elbows bent at 90-degrees, with your arms parallel to the floor
Repeat with your right arm.
French Triceps Press
This classic triceps exercise also gives you a shoulder workout too.
- Bend and lift your left elbow to eye level
- Make a fist with your left hand
- Place Activ5 on the bottom of your left fist with your right palm
- Press Activ5 with your left fist and right palm, as you squeeze your shoulder muscles
- Keep your back straight and pull your shoulders back
Repeat on the right side.
Side Bend Press
While this may not seem like a traditional triceps exercise, is works the same muscle groups as the dip.
- Place Activ5 on your desk in front of your left arm
- Place your left palm on Activ5
- Bend sideways slightly to the left
- Push down on Activ5 with the heel of your palm, using your triceps and oblique muscles
Repeat on your right side.
Standing Chest Fly
The chest fly is a gym favorite and works your core as well as your triceps and biceps.
- Hold Activ5 between both hands in prayer positions with your arms stretched out in front of you
- Straighten your back and pull shoulders back
- Press Activ5 between the heels of your palms into and squeeze your chest muscles
- Keep both feet firmly on the ground
Zen Chest Press
If you’ve done all of the previous isometric arm exercises, you may need to go to your “zen” place. So here’s the perfect exercise for you!
- Hold Activ5 between both hands in prayer position with your elbows out, bent at 90 degrees
- Lift your hands, so your palms are just above eye level
- Press Activ5 with both heels of your palms by squeezing your chest muscles
The Ultimate Bicep / Triceps Exercise
Here’s one to grow on, as they say. This variation of the curl works both your biceps and your triceps equally by simply extending the curl in front of your body.
Opposing Bicep & Tricep Press
Here’s one to grow on, as they say. This variation of the curl works both your biceps and your triceps equally by simply extending the curl in front of your body.
- Hold Activ5 in your left palm
- Bend your left elbow at 90 degrees
- Place your right palm on top of Activ5
- Press Activ5 with the heels of both palms
- Keep both arms bent at a 90-degree angle
Using Activ5 for the Best Arm Workouts
You just completed one of the most effective isometric arm workouts you can find, and it’s something you can do at home or on the road. Forget going to the gym or packing travel weights. Activ5 is the best isometric workout device you can find. It’s portable, quick, and easy to use, so you can squeeze in short, full-body, low-impact workouts throughout your day.
Next, the Activ5 workout series focuses on isometric shoulder exercises. This series is the best isometric workout available and will strengthen and tighten your body, giving you the results you want faster than you thought possible. But it only works with the Activ5 portable fitness device and smartphone app. If you don’t have one yet, get one and get started!