This can be done using dumbbells or a barbell. Since the lever arm is the longest in this exercise when the humerus is parallel to the floor, the isometric is performed in that position.

  • 7-Second Isometric Mid-Range Hold
  • 7 Full Range of Motion Reps
  • 7 Partial Reps (at the top range)

Related:  Advanced 21s for Hypertrophy

Related:  Chest Training for Natural Guys