You can do this protocol using a neutral, wide, or underhand grip. I like to use a different grip each time to create a different stimulus. The isometric is performed at the bottom position because this is the point of the ROM where most people cheat.
Here's how to do it:
- 7 Mid-Range Partial Reps
- 7-Second Isometric Hold, bottom-range (full contraction)
- 7 Full Range of Motion Reps