IntermediateStatic / IsometricBrachialis & Biceps
Static Supination Hold — 110°+
An isometric supination hold at a wide 110°+ angle trains the strength to keep a hook locked in from a deeper, more rotated position than the standard hold trains.
Muscles Worked
Supinator, biceps
Equipment
Cable machine
How to Do It
- 1Set the cable at a wide 110°+ angle
- 2Rotate into full supination and hold
- 3Keep tension steady for the full hold
Sets & Reps
3-4 sets · 10-20 seconds hold
Coaching Tips
- •The wider angle trains supination closer to a finishing position
- •Breathe steadily — don't hold your breath through the hold
Common Mistakes
- ✕Substituting the standard-angle hold for this one without adjusting expectations — the wider angle is genuinely harder to hold
- ✕Using too much weight to reach the wide angle at all, sacrificing position for load
Related Techniques
Consult a qualified coach or medical professional before starting a new training program, especially if you have an existing wrist, elbow, or shoulder injury.
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