{"id":4372,"date":"2021-06-27T01:04:24","date_gmt":"2021-06-27T05:04:24","guid":{"rendered":"https:\/\/thefitnessphantom.com\/?p=4372"},"modified":"2023-01-19T14:39:57","modified_gmt":"2023-01-19T19:39:57","slug":"isometric-exercises-list","status":"publish","type":"post","link":"https:\/\/thefitnessphantom.com\/isometric-exercises-list","title":{"rendered":"Isometric Exercises List and Examples with PDF"},"content":{"rendered":"\n<p>Isometric is a low-intensity strength and rehabilitation exercise program that helps you develop and regain your strength and increase muscle endurance.<\/p>\n\n\n\n<p>You can do various isometric exercises, from rehabilitation to muscle-building purposes. I&#8217;ve shared a complete list of Isometric exercises and examples in this article with a PDF. <\/p>\n\n\n\n<p>It includes exercises for each muscle group, such as the biceps, triceps, back, hamstrings, shoulder, etc.<\/p>\n\n\n\n<p>You can explore and download these exercises and <a href=\"https:\/\/thefitnessphantom.com\/full-body-isometric-workout-routine-with-pdf\" target=\"_blank\" data-type=\"post\" data-id=\"6099\" rel=\"noreferrer noopener\">integrate them into your training program<\/a>, depending on your fitness level and goal.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>The Ultimate Isometric Exercises List by Muscle Group<\/strong><\/h2>\n\n\n\n<h3 class=\"has-base-3-color has-contrast-background-color has-text-color has-background wp-block-heading\">Isometric Biceps Exercises<\/h3>\n\n\n\n<ol class=\"wp-block-list\" type=\"1\">\n<li><strong><a href=\"https:\/\/thefitnessphantom.com\/the-best-isometric-bicep-exercises-of-all-time#1_Palm_Up_and_Down\" target=\"_blank\" rel=\"noreferrer noopener\">Single-Arm Isometric Curl (Up and Down)<\/a><\/strong>\n<ul class=\"wp-block-list\">\n<li>Purpose: Regain strength after injury<\/li>\n\n\n\n<li>Equipment: None<\/li>\n<\/ul>\n<\/li>\n\n\n\n<li><strong><a href=\"https:\/\/thefitnessphantom.com\/the-best-isometric-bicep-exercises-of-all-time#4_Dumbbell_Isometric_Biceps_Hold\" target=\"_blank\" rel=\"noreferrer noopener\">Dumbbell Iso Curl<\/a><\/strong>\n<ul class=\"wp-block-list\">\n<li>Purpose: Increase muscle endurance<\/li>\n\n\n\n<li>Equipment: Dumbbells<\/li>\n<\/ul>\n<\/li>\n\n\n\n<li><strong><a href=\"https:\/\/thefitnessphantom.com\/the-best-isometric-bicep-exercises-of-all-time#2_Isometric_Bicep_Hold_with_Towel\" target=\"_blank\" rel=\"noreferrer noopener\">Isometric Bicep Hold with Towel<\/a><\/strong>\n<ul class=\"wp-block-list\">\n<li>Purpose: Regain arms strength and help recover injuries.<\/li>\n\n\n\n<li>Equipment: Towel\/Bedsheet<\/li>\n<\/ul>\n<\/li>\n\n\n\n<li><strong><a href=\"https:\/\/thefitnessphantom.com\/the-best-isometric-bicep-exercises-of-all-time#5_Barbell_Isometric_Static_Curl\" target=\"_blank\" rel=\"noreferrer noopener\">Barbell Static Curl<\/a><\/strong>\n<ul class=\"wp-block-list\">\n<li>Purpose: Build sturdy forearms and biceps<\/li>\n\n\n\n<li>Equipment: Barbell<\/li>\n<\/ul>\n<\/li>\n\n\n\n<li><strong><a href=\"https:\/\/thefitnessphantom.com\/the-best-isometric-bicep-exercises-of-all-time#6_Static_Chin-up_Hold\" target=\"_blank\" rel=\"noreferrer noopener\">Static Chin-up Hold<\/a><\/strong>\n<ul class=\"wp-block-list\">\n<li>Purpose: Increase strength and build sizable biceps<\/li>\n\n\n\n<li>Equipment: Pullup bar<\/li>\n<\/ul>\n<\/li>\n<\/ol>\n\n\n\n<h3 class=\"has-base-3-color has-contrast-background-color has-text-color has-background wp-block-heading\">Triceps Isometric Exercises<\/h3>\n\n\n\n<ol class=\"wp-block-list\" type=\"1\">\n<li><a href=\"https:\/\/www.youtube.com\/watch?v=1bjwi_z72sI\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>Plank Tricep Extension<\/strong><\/a>\n<ul class=\"wp-block-list\">\n<li>Purpose: Increase wrist mobility and bolster triceps<\/li>\n\n\n\n<li>Equipment: Bodyweight<\/li>\n<\/ul>\n<\/li>\n\n\n\n<li><a href=\"https:\/\/thefitnessphantom.com\/isometric-tricep-exercises#4_Tricep_Kickback_Static_Hold\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>Tricep Iso Kickback<\/strong><\/a>\n<ul class=\"wp-block-list\">\n<li>Purpose: Strengthen and tone triceps muscles.<\/li>\n\n\n\n<li>Equipment: Dumbbell<\/li>\n<\/ul>\n<\/li>\n\n\n\n<li><a href=\"https:\/\/thefitnessphantom.com\/isometric-tricep-exercises#2_Triceps_Towel_Stretch\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>Triceps Towel Stretch<\/strong><\/a>\n<ul class=\"wp-block-list\">\n<li>Purpose: Good for strength and rehabilitation<\/li>\n\n\n\n<li>Equipment: Towel\/Bed sheet<\/li>\n<\/ul>\n<\/li>\n\n\n\n<li><a href=\"https:\/\/thefitnessphantom.com\/isometric-tricep-exercises#3_Tricep_Dip_Hold_on_Chair\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>Iso Chair Dips<\/strong><\/a>\n<ul class=\"wp-block-list\">\n<li>Purpose: Increase forearm and triceps strength.<\/li>\n\n\n\n<li>Equipment: Towel\/Bed sheet<\/li>\n<\/ul>\n<\/li>\n\n\n\n<li><a href=\"https:\/\/thefitnessphantom.com\/isometric-tricep-exercises#6_Isometric_Tricep_Pushdown_Hold\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>Static Triceps Pushdown<\/strong><\/a>\n<ul class=\"wp-block-list\">\n<li>Purpose: Help build sculpted triceps.<\/li>\n\n\n\n<li>Equipment: Cable Pulley Machine<\/li>\n<\/ul>\n<\/li>\n\n\n\n<li><a href=\"https:\/\/thefitnessphantom.com\/isometric-tricep-exercises#7_Isometric_Dumbbell_Triceps_Extension\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>DB Triceps Extension Hold<\/strong><\/a>\n<ul class=\"wp-block-list\">\n<li>Purpose: Help forge triceps muscle.<\/li>\n\n\n\n<li>Equipment: Dumbbells<\/li>\n<\/ul>\n<\/li>\n<\/ol>\n\n\n\n<h3 class=\"has-base-3-color has-contrast-background-color has-text-color has-background wp-block-heading\">Isometric Chest Exercises Examples<\/h3>\n\n\n\n<ol class=\"wp-block-list\" type=\"1\">\n<li><a href=\"https:\/\/www.youtube.com\/watch?v=mmTAFhFpdY8\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>Isometric Pushup Hold<\/strong><\/a>\n<ul class=\"wp-block-list\">\n<li>Purpose: Provide stretch to pectoral muscles and bolster chest.<\/li>\n\n\n\n<li>Equipment: Bodyweight<\/li>\n<\/ul>\n<\/li>\n\n\n\n<li><strong><a href=\"https:\/\/youtu.be\/5P-MkoFiA38\" target=\"_blank\" rel=\"noreferrer noopener\">Dumbbell Iso Squeeze Press<\/a><\/strong>\n<ul class=\"wp-block-list\">\n<li>Purpose: Engage your pecs efficiently and improve chest definition.<\/li>\n\n\n\n<li>Equipment: Dumbbells<\/li>\n<\/ul>\n<\/li>\n\n\n\n<li><strong>Cable Crossover Hold<\/strong>\n<ul class=\"wp-block-list\">\n<li>Purpose: Increase strength and muscular endurance.<\/li>\n\n\n\n<li>Equipment: Dumbbells<\/li>\n<\/ul>\n<\/li>\n\n\n\n<li><strong>Incline Chair Pushup Hold<\/strong>\n<ul class=\"wp-block-list\">\n<li>Purpose: Helps build defined pecs.<\/li>\n\n\n\n<li>Equipment: Chair\/Bench<\/li>\n<\/ul>\n<\/li>\n<\/ol>\n\n\n\n<h3 class=\"has-base-3-color has-contrast-background-color has-text-color has-background wp-block-heading\">Isometric Back Exercises<\/h3>\n\n\n\n<ol class=\"wp-block-list\" type=\"1\">\n<li><strong><strong>Superman Hold<\/strong><\/strong>\n<ul class=\"wp-block-list\">\n<li>Purpose: Strength and Rehabilitation<\/li>\n\n\n\n<li>Equipment: None<\/li>\n<\/ul>\n<\/li>\n\n\n\n<li><strong>Lying Reverse Fly<\/strong>\n<ul class=\"wp-block-list\">\n<li>Purpose: Flexibility and Rehabilitation<\/li>\n\n\n\n<li>Equipment: None<\/li>\n<\/ul>\n<\/li>\n\n\n\n<li><strong>W Raise Hold<\/strong>\n<ul class=\"wp-block-list\">\n<li>Purpose: Increase flexibility and ease lower back pain.<\/li>\n\n\n\n<li>Equipment: None<\/li>\n<\/ul>\n<\/li>\n\n\n\n<li><strong>Prone Arm Circle<\/strong>\n<ul class=\"wp-block-list\">\n<li>Purpose: Make your torso flexible<\/li>\n\n\n\n<li>Equipment: None<\/li>\n<\/ul>\n<\/li>\n\n\n\n<li><strong>Bird Dog Isometric Hold<\/strong>\n<ul class=\"wp-block-list\">\n<li>Purpose: Strengthen core and lower back and improve balance.<\/li>\n\n\n\n<li>Equipment: Bodyweight<\/li>\n<\/ul>\n<\/li>\n\n\n\n<li><strong>Towel Row Hold<\/strong>\n<ul class=\"wp-block-list\">\n<li>Purpose: Strengthen lats and traps.<\/li>\n\n\n\n<li>Equipment:  Towel\/Bed sheet<\/li>\n<\/ul>\n<\/li>\n\n\n\n<li><strong>Pullup Hold<\/strong>\n<ul class=\"wp-block-list\">\n<li>Purpose: Build wider lats and improve grip strength.<\/li>\n\n\n\n<li>Equipment:  Pullup Bar<\/li>\n<\/ul>\n<\/li>\n\n\n\n<li><strong>Dumbbell Isometric Row<\/strong>\n<ul class=\"wp-block-list\">\n<li>Purpose: Strength muscles and improve back muscle definition.<\/li>\n\n\n\n<li>Equipment: Dumbbells<\/li>\n<\/ul>\n<\/li>\n\n\n\n<li><strong>Isometric Cable Row<\/strong>\n<ul class=\"wp-block-list\">\n<li>Purpose: Strengthen and tone back muscles.<\/li>\n\n\n\n<li>Equipment: Seated Row Machine<\/li>\n<\/ul>\n<\/li>\n\n\n\n<li><strong>Push up Plus Hold<\/strong>\n<ul class=\"wp-block-list\">\n<li>Purpose: Strength and Rehabilitation<\/li>\n\n\n\n<li>Equipment: Bodyweight<\/li>\n<\/ul>\n<\/li>\n<\/ol>\n\n\n\n<h3 class=\"has-base-3-color has-contrast-background-color has-text-color has-background wp-block-heading\">Examples of Isometric Core Exercises<\/h3>\n\n\n\n<ol class=\"wp-block-list\" type=\"1\">\n<li><a href=\"https:\/\/thefitnessphantom.com\/isometric-ab-exercises#1_Forearm_Plank\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>Plank<\/strong><\/a>\n<ul class=\"wp-block-list\">\n<li>Goal: Strengthen and tone abdominal muscles<\/li>\n\n\n\n<li>Equipment: Bodyweight<\/li>\n<\/ul>\n<\/li>\n\n\n\n<li><strong><a href=\"https:\/\/thefitnessphantom.com\/isometric-ab-exercises#2_Side_Plank\" target=\"_blank\" rel=\"noreferrer noopener\">Side Plank<\/a><\/strong>\n<ul class=\"wp-block-list\">\n<li>Purpose: Improve upper body muscular endurance, especially in the midsection.<\/li>\n\n\n\n<li>Equipment: None<\/li>\n<\/ul>\n<\/li>\n\n\n\n<li><strong><a href=\"https:\/\/thefitnessphantom.com\/isometric-ab-exercises#6_Hollow_Body_Hold\" target=\"_blank\" rel=\"noreferrer noopener\">Hollow Body<\/a><\/strong>\n<ul class=\"wp-block-list\">\n<li>Purpose: Improve mobility and core endurance.<\/li>\n\n\n\n<li>Equipment: Bodyweight<\/li>\n<\/ul>\n<\/li>\n\n\n\n<li><strong><a href=\"https:\/\/thefitnessphantom.com\/isometric-ab-exercises#11_Hanging_L-Sit\" target=\"_blank\" rel=\"noreferrer noopener\">Hanging L-Sit<\/a><\/strong>\n<ul class=\"wp-block-list\">\n<li>Purpose: Bolster grip, forearm strength, and forge abs.<\/li>\n\n\n\n<li>Equipment: Pullup Bar<\/li>\n<\/ul>\n<\/li>\n\n\n\n<li><strong><a href=\"https:\/\/www.youtube.com\/watch?v=XpU1OvYjk3s\" target=\"_blank\" rel=\"noreferrer noopener\">Dead Bug Hold<\/a><\/strong>\n<ul class=\"wp-block-list\">\n<li>Purpose: Develop a sturdy core and improve balance.<\/li>\n\n\n\n<li>Equipment: Bodyweight<\/li>\n<\/ul>\n<\/li>\n\n\n\n<li><strong><a href=\"https:\/\/thefitnessphantom.com\/isometric-ab-exercises#5_Bird-Dog_Pose\" target=\"_blank\" rel=\"noreferrer noopener\">Bird-Dog Plank<\/a><\/strong>\n<ul class=\"wp-block-list\">\n<li>Purpose: Increase strength and mobility, and ease lower back mild pain.<\/li>\n\n\n\n<li>Equipment: Bodyweight<\/li>\n<\/ul>\n<\/li>\n\n\n\n<li><a href=\"https:\/\/thefitnessphantom.com\/isometric-ab-exercises#3_Floor_L-Sit\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>Floor L-Sit<\/strong><\/a>\n<ul class=\"wp-block-list\">\n<li>Purpose: Improve balance and increase muscle endurance from arms to the core.<\/li>\n\n\n\n<li>Equipment: Bodyweight<\/li>\n<\/ul>\n<\/li>\n\n\n\n<li><a href=\"https:\/\/thefitnessphantom.com\/isometric-ab-exercises#12_Boat_Pose\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>Boat Pose<\/strong><\/a>\n<ul class=\"wp-block-list\">\n<li>Purpose: Bolster core strength and increase balance and flexibility.<\/li>\n\n\n\n<li>Equipment: Bodyweight<\/li>\n<\/ul>\n<\/li>\n<\/ol>\n\n\n\n<h3 class=\"has-base-3-color has-contrast-background-color has-text-color has-background wp-block-heading\">Isometric Shoulder Exercise<\/h3>\n\n\n\n<p>You can do all the following isometric exercises to regain shoulder strength and mobility. These are low-impact bodyweight exercises that you can do at home after consulting with your doctor.<\/p>\n\n\n\n<ol class=\"wp-block-list\" type=\"1\">\n<li>Shoulder Flexion at Wall<\/li>\n\n\n\n<li>Shoulder Extension at Wall<\/li>\n\n\n\n<li>Shoulder External Rotation<\/li>\n\n\n\n<li>Standing Shoulder Internal Rotation<\/li>\n\n\n\n<li>Shoulder Abduction at Wall<\/li>\n\n\n\n<li>Shoulder Adduction<\/li>\n<\/ol>\n\n\n\n<h3 class=\"has-base-3-color has-contrast-background-color has-text-color has-background wp-block-heading\">Lower Body Isometric Exercises List<\/h3>\n\n\n\n<p>If you want to strengthen your lower body muscles and make them flexible without using weights or putting too much stress on the joint, you can try the below exercises. These are great for strength, mobility, flexibility, and rehabilitation.<\/p>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Hamstrings<\/strong><\/h4>\n\n\n\n<ol class=\"wp-block-list\" type=\"1\">\n<li><a href=\"https:\/\/thefitnessphantom.com\/bodyweight-hamstring-exercises#3_Standing_Leg_Curl\" target=\"_blank\" rel=\"noreferrer noopener\">Standing Leg Curl Hold<\/a><\/li>\n\n\n\n<li>Lying Leg Curl<\/li>\n\n\n\n<li><a href=\"https:\/\/www.youtube.com\/watch?v=6vdFTR86Sqg\" target=\"_blank\" rel=\"noreferrer noopener\">Isometric Hip Bridge<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/thefitnessphantom.com\/bodyweight-hamstring-exercises#4_Single-Leg_Hamstring_Bridges\" target=\"_blank\" rel=\"noreferrer noopener\">Isometric Single-Leg Bridge<\/a><\/li>\n\n\n\n<li>Split Squat Hold<\/li>\n<\/ol>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Quadriceps<\/strong><\/h4>\n\n\n\n<ol class=\"wp-block-list\" type=\"1\">\n<li>Leg Extension Hold<\/li>\n\n\n\n<li><a href=\"https:\/\/www.youtube.com\/watch?v=-cdph8hv0O0\" target=\"_blank\" rel=\"noreferrer noopener\">Wall Sit<\/a><\/li>\n\n\n\n<li>Quadriceps Contraction<\/li>\n<\/ol>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Glutes and Calf<\/strong><\/h4>\n\n\n\n<ol class=\"wp-block-list\" type=\"1\">\n<li>Glutes Bridge Hold<\/li>\n\n\n\n<li>Hip Thrust Hold<\/li>\n\n\n\n<li><a href=\"https:\/\/thefitnessphantom.com\/5-calf-raises-exercise-benefits\/\" target=\"_blank\" rel=\"noreferrer noopener\">Standing Calf Raise Hold<\/a><\/li>\n<\/ol>\n\n\n\n<h3 class=\"has-base-3-color has-contrast-background-color has-text-color has-background wp-block-heading\">Isometric Knee Exercises List<\/h3>\n\n\n\n<ol class=\"wp-block-list\" type=\"1\">\n<li>Knee sitting towel press<\/li>\n\n\n\n<li><a href=\"https:\/\/www.youtube.com\/watch?v=-ZMw-AItE1U\" target=\"_blank\" rel=\"noreferrer noopener\">Terminal knee extension<\/a><\/li>\n\n\n\n<li>Isometric ankle dorsiflexion<\/li>\n\n\n\n<li>Straight leg raise supine<\/li>\n\n\n\n<li>Seated Resisted knee extension<\/li>\n\n\n\n<li><a href=\"https:\/\/thefitnessphantom.com\/bodyweight-hamstring-exercises\/\" target=\"_blank\" rel=\"noreferrer noopener\">Hamstring Curl Hold<\/a><\/li>\n\n\n\n<li>Prone Straight Leg Raises<\/li>\n\n\n\n<li>Wall sits<\/li>\n<\/ol>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>Isometric Exercise PDF<\/strong><\/h2>\n\n\n\n<div class=\"wp-block-file\"><a id=\"wp-block-file--media-412e8b40-958a-4bcc-8e3c-7ca949071198\" href=\"https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2021\/06\/Isometric-Workout-List-PDF.pdf\">Isometric-Exercises-list-and-examples-PDF<\/a><a href=\"https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2021\/06\/Isometric-Workout-List-PDF.pdf\" class=\"wp-block-file__button wp-element-button\" aria-describedby=\"wp-block-file--media-412e8b40-958a-4bcc-8e3c-7ca949071198\" download>Download<\/a><\/div>\n\n\n\n<p>The above examples of isometric exercises can help you strengthen muscles and relieve pain.<\/p>\n\n\n\n<p>Please note that if you have any injuries, take a doctor consultation before applying these examples of Isometric exercises for treating injuries.<\/p>\n\n\n\n<p>But if you&#8217;re fine and want to do isometric exercises, you can do some of them without any risk.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Isometric is a low-intensity strength and rehabilitation exercise program that helps you develop and regain your strength and increase muscle endurance. You can do various isometric exercises, from rehabilitation to muscle-building purposes. I&#8217;ve shared a complete list of Isometric exercises and examples in this article with a PDF. It includes exercises for each muscle group, &#8230; <a title=\"Isometric Exercises List and Examples with PDF\" class=\"read-more\" href=\"https:\/\/thefitnessphantom.com\/isometric-exercises-list\" aria-label=\"Read more about Isometric Exercises List and Examples with PDF\">Read more<\/a><\/p>\n","protected":false},"author":1,"featured_media":4374,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[229],"tags":[],"class_list":["post-4372","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-isometric-exercises"],"_links":{"self":[{"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/posts\/4372","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/comments?post=4372"}],"version-history":[{"count":8,"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/posts\/4372\/revisions"}],"predecessor-version":[{"id":13461,"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/posts\/4372\/revisions\/13461"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/media\/4374"}],"wp:attachment":[{"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/media?parent=4372"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/categories?post=4372"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/tags?post=4372"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}