Isometric exercises may look easy from the outside--the person isn't even moving. But isometrics have been proven to increase muscle size and strength, which is known as hypertrophy. Isometrics involve no movement of a joint, but the muscles work to either push or pull against resistance or to hold a weight lifted against the pull of gravity so it doesn't move.
Isometric Hammer Curl
Isometric exercises may be done to isolate certain muscles groups or to work the whole body. Isometric hammer curls target the biceps muscles of the upper arms. Simply stand up straight and hold a dumbbells in each hand as you would a hammer. Bend your elbows to 90-degree angles with your arms at your sides and your palms facing each other. Lift the weights about 10 degrees higher toward your shoulders. Hold the position for the desired amount of time.
Isometric Kickback
The isometric kickback exercise works the back of the upper arms, called the triceps muscles. These muscles work in opposition to the biceps, and you should train both for muscle balance. To do the isometric kickback, kneel on an exercise bench and place your right hand on the center of the top of the bench with your arm straight. Place your left foot on the floor with the leg straight and flatten your back. Hold a dumbbell in your left arm and bend your arm to 90 degrees. Squeeze your elbow to your side and turn your palm to face inward. Extend your arm back about 30 degrees behind you. Hold for the desired amount of time and then work the right arm.
Hundred Breath Exercise
The hundred breaths exercise is a Pilates-inspired, full body isometric exercise that you should feel in your core. Hold this exercise for the time it takes you to inhale and exhale 100 times, though you may break that up into sets of 10 breaths or more if you wish. Lie on your back with your knees bent to 90 degrees above your hips. Hold your arms a few inches off the floor next to your torso. Raise your head and shoulder blades toward the ceiling. Inhale and raise your arms 2 inches. Exhale and lower your arms 4 inches, or 2 inches past the starting position. Continue for 10 to 100 breaths.
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