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Isometric Arm Lifts with Hold

Beginner, Upper body, Arms, 3 x 20 sec hold

How to do it

Hold an arm raise with a mini loop to build isometric shoulder and arm strength.

You'll need

Steps

  1. Isometric Arm Lifts with Hold: standing mini loop around wrists, hands separated to tension.

    Place the mini loop around both wrists or just above the elbows. Stand tall with a gentle core brace.

  2. Isometric Arm Lifts with Hold: front raise with hands still separated enough to tension loop.

    Raise your arms to the working position (front or side) until you feel tension on the band.

  3. Isometric Arm Lifts with Hold: same held front raise with 20-second cue.

    Hold for 20 seconds with the muscles contracted. Keep the shoulders relaxed.

  4. Isometric Arm Lifts with Hold: arms lower with rest cue, do not switch to side raise silently.

    Lower with control, rest, and repeat.

Stop if you feel pain. This is general guidance, not medical advice.

Do it with

The kit in this exerciseShort loop resistance bands, pack of 3AED 50 incl. VAT
More short loop resistance bands, pack of 3 exercises

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