IntermediateStatic / IsometricBrachialis & Biceps
Static Supination Hold — 45°
An isometric supination hold at the 45° table-style angle trains hook lockout strength at the specific hand angle a match is fought at, rather than a generic gym angle.
Muscles Worked
Supinator, biceps
Equipment
Cable machine
How to Do It
- 1Set the cable at a 45° 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
- •45° mimics a common mid-match hand position
- •Breathe steadily — don't hold your breath through the hold
Common Mistakes
- ✕Not distinguishing this from the 110°+ variation — each targets a different point in the range a match actually moves through
- ✕Breaking the hold early instead of building toward the full time target
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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