Isometric exercise is an effective way to work the muscles in both your upper and lower body. Also known as a "static contraction," isometric exercise refers to contracting your muscles without moving a joint, such as by pushing on an immovable object. Isometric exercise may be performed with static objects, your own body, or dumbbells and barbells.
Barbell Shoulder Press
An isometric shoulder exercise may be performed seated or standing. To do the exercise, hold the barbell either behind your head or in front of your upper chest and perform a few normal reps. Next, stop the motion of the barbell about halfway up and hold it for 10 to 30 seconds. Keep breathing throughout the isometric contraction. Experiment with where to hold the bar so you can find the most effective spot possible.
Barbell Biceps Curl
The isometric biceps curl stops in mid-rep and has you hold the weight for 10 to 30 seconds for a substantial biceps pump. Stand with your feet shoulder-width apart and hold the bar in both hands with an underhand grip. Perform a few reps by curling the bar all the way up to your shoulder level, and then stop halfway, with your arms at about 90 degrees, and hold the barbell. Continue to breathe during the exercise.
Barbell Squat
Doing isometric squats without any weight may cause your legs to tremble and ache. Adding a barbell to the equation really pumps the muscles full of blood. Use a squat rack if you have one available, and position the barbell across your shoulders. Perform a few full squats, and then stop with your legs at about 90 degrees. Hold your position for 10 to 30 seconds and keep breathing while you do.
Barbell Bench Press
The bench press is an effective overall chest exercise, and making the exercise a static one really adds to the muscle pump. You can do the isometric bench press on a flat bench or incline bench. Do a few normal reps, then stop when the bar is just higher than parallel. Hold it there for 10 to 30 seconds, continuing to breathe so you can hold the bar still.
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