Isometric Exercises List and Examples with PDF

If you’re looking for an isometric exercises list then you came to the right place. You’ll get a complete list of isometric exercises and examples in this article with a PDF.

It includes exercises for each muscle group, such as biceps, triceps, back, hamstrings, shoulder, etc. It will help you design a workout routine.

An Ultimate List of Isometric Exercises

List of Isometric Biceps Exercise

1. Single-Arm Isometric Bicep Curl with Up and Down Method
2. Concentration Isometric Bicep Hold
3. Isometric bicep flexion on wall
4. Isometric Bicep Hold With Towel
5. Bicep Isometric Dumbbell Hold
6. Isomeric Bicep Bar Hold
7. Isometric Chin-Up Hold
8. Bicep Isometric Leg Hold

Triceps Isometric Exercise List

1. Triangle Press-Up Isometric Hold (on toes or knees)
2. Dumbbell Kickback Triceps Hold
3. Isometric  Single-Arm Triceps Extension Hold With Towel
4. Chair Dips Hold
5. Isometric Triceps Pushdown Hold
6. Dumbbell Triceps Extension Hold

Isometric Chest Exercises Examples

1. Wall Push-Up with 5-10 seconds Hold between each rep
2. Isometric Pushup Hold (lower your chest halfway and hold, instead of going down close to the floor)
3. Dumbbell Squeeze Press Hold
4. Cable Crossover Hold
5. Around the World Isometric Dumbbell Incline Flyes
6. Incline Chair Pushup Hold

Back Isometric Exercises List

1. Y Raises Hold
2. T Raises Isometric Hold
3. W Raises Hold
4. O Raises Hold
5. Bird Dog Isometric Hold
6. Locus Pose
7. The Bridge
8. Towel Row Hold for back
9. Pullup Hold
10. Inverted Row Hold
11. Dumbbell Isometric Row
12. Isometric Cable Row
13. Seated Bend over Bodyweight Reverse Fly Hold
14. Push up Plus Hold
15. Chin up Hold

Examples of Isometric Core Exercises

1. Plank
2. Side Plank
3. Hollow Crunches Hold
4. Isometric Wood Chop
5. Hanging L-Sit Hold
6. Abs Rolling Isometric Hold
7. V-Hold
8. Dead Bug Hold
9. Bilateral Lying Leg Raise Isometric Hold
10. Bird-Dog Isometric Hold

List of Isometric Shoulder Exercise

1. Isometric Shoulder Flexion at Wall
2. Isometric Shoulder Extension at Wall
3. Standing Shoulder External Rotation
4. Standing Isometric Shoulder Internal Rotation
5. Isometric Shoulder Abduction at Wall
6. Isometric Shoulder Adduction

Hamstrings Isometric Exercise List

1. Isometric Standing Hamstring Leg Curl
2. Isometric Lying Leg Curl
3. Good Morning Hold
4. Isometric Hip Bridge
5. Isometric Single Leg Bridge
6. Split Squat Hold

Quadriceps Isometric Exercise List

1. Leg Extension Hold
2. Wall Sit
3. Isometric Quadriceps Contraction

Glutes and calf Isometric Exercise List

1. Glutes Bridge Hold
2. Hip Thrust Hold
3. Standing Calf Raise Hold

Isometric Knee Exercises List

1. Knee isometrics sitting towel press
2. Terminal knee extension
3. Isometric ankle dorsiflexion knee exercise
4. Straight leg raise supine
5. Seated Resisted knee extension
6. Hamstring Curl Hold
7. Prone Straight Leg Raises
8. Wall sits

Isometric Exercise PDF

The above examples of isometric exercises can help you strengthen muscles and relieve pain.

Please note that, if you have any injuries, take a doctor consultation before applying these examples of Isometric exercises for treating injuries.

But if you’re fine and want to do isometric exercises, you can do each of them without any risk.

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Murshid Akram

I'm a certified personal trainer, fitness blogger, and nature lover. I share science-based, practical, and logical information that can help you achieve your desired fitness goal.

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