Isometric exercises are movements in which the length of a muscle remains relatively the same as a result of holding a fixed position for a certain amount of time. Trainees often use isometric exercises for strength and conditioning. Isometric exercises can be performed using free-weight equipment such as dumbbells. Trainees can also use their own body weight to perform some of the exercises.
Isometric Pushup
The isometric pushup is an exercise that mainly works the pectoralis major of the chest. To perform the exercise, first place your hands on the ground at a distance that is slightly wider than shoulder-width apart, with your arms extended. Put your feet on the ground behind you with your legs extended. Lower your torso about halfway to the ground by bending your elbows and hold the position for 15 to 30 seconds. Return your torso up to the beginning position by extending your elbows.
Isometric Dumbbell Side Raise
Isometric dumbbell side raises involve a movement that primarily targets the medial deltoids of the shoulders. To execute the movement, begin by holding a dumbbell in each hand using an overhand grip, and stand with your body upright. Position the dumbbells by your sides with your palms facing the sides of your thighs. Raise the dumbbells up and away from the sides of your body until the dumbbells are about shoulder level. Maintain the position for 15 to 30 seconds, then lower the dumbbells down to the starting position.
Isometric Dumbbell Curl
The isometric dumbbell curl is an exercise that works the biceps brachii of the upper arms. To perform the exercise, first grab a dumbbell in each hand with an underhand grip and stand with your body upright. Place the dumbbells by your sides with your palms facing forward. Raise the dumbbell up toward your shoulders by bending your elbows and hold the position for 15 to 30 seconds. Lower the dumbbells down to the beginning position by extending your elbows.
Side Bridge
Side bridges target the rectus abdominis and oblique muscles of the stomach. To execute the movement, begin by lying on the ground on the right side of your body. Press your body up with your right arm until your hips and knees are off the ground. Place your left hand on the left side of your waist. Maintain the position for 15 to 30 seconds, and then return your body down to the starting position. Repeat the movement with your left side.
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