An iso-hold is just a pause, and you can pause for a long time or a short time, so don't let the terminology confuse you. This is another beauty that works amazingly well for increasing the stimulus of a set. Let's focus on pausing in the shortened (contracted) position of a movement. With this method, we're focusing on holding this position for a specific period of time that has an ascending resistance curve. Usually I recommend holding for 1-3 seconds per rep.
This would apply to movements like shrugs, spider curls, pec-deck flyes, lateral raises, leg extensions (shown here), seated and standing leg curls... you get the picture. Anything that has an ascending resistance curve in conjunction with an exercise that's training the muscle in the shortened position.
Iso-holds in the lengthened position would be what you'd do when you're at the bottom of a goblet squat, leg press, etc., and they'll also increase force production and muscle growth than when compared with equal volumes of shorter muscle length training. – Paul Carter
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