Arms · Bodyweight
Bodybuilding Pose
How to do the bodybuilding pose, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- Bodyweight
- Difficulty
- Beginner
- Logged as
- time
- Movement
- Isometric
- Mechanic
- Isolation
How to do it
Stand tall and hold a bodybuilding pose, flexing the target muscle groups hard against each other. Squeeze and hold the contraction for the set time, breathing steadily, then relax. Posing builds mind-muscle control and conditioning.
- 1Feel a deep, full-body squeeze as you flex each muscle
- 2Hold steady tension without holding your breath
- 3Focus on contracting the muscles you want to control
Common mistakes
- Don't hold your breath; keep breathing through the hold
- Avoid straining your neck as you flex
- Don't rush; build and hold the contraction smoothly
Muscles worked
The bodybuilding pose mainly works the biceps, with the mid chest, triceps, forearms, lats, upper abs, front delts, and side delts assisting.
- BicepsPrimary
- Mid ChestSupport
- TricepsSupport
- ForearmsSupport
- LatsSupport
- Upper AbsSupport
- Front DeltsSupport
- Side DeltsSupport
- Upper ChestMinor
- Lower ChestMinor
- Upper TrapsMinor
- Mid TrapsMinor
- Lower AbsMinor
- ObliquesMinor
- QuadsMinor
- GlutesMinor
- HamstringsMinor
- CalvesMinor
- Rear DeltsMinor
Kovo programs the bodybuilding pose for you and tracks it every session.
We build your whole program, drop the right lifts into each workout, and adjust your weights as you get stronger. Free on iOS and Android.
More biceps exercises
- How to do the resistance band bicep curl
- How to do the resistance band hammer curl
- How to do the barbell bicep curl
- How to do the cable bicep curl
- How to do the cable hammer curl
- How to do the overhead bicep curl
Last reviewed June 2026.