Isometrics Exercises – Introduction
Isometrics Exercises Benefits: How to Build Muscle and Strength Without Moving
Dynamic strength training exercises such as push-ups, pull-ups, squats, and deadlifts involve three types of muscle contraction: eccentric, concentric, and isometric.
In most cases, contraction types occur sequentially and pretty seamlessly.
However, it’s also possible to emphasize each one, which may be beneficial for some exercisers.
For example, descending slowly in a squat or push-up emphasizes the eccentric or lengthening contraction, which may be helpful for hypertrophy or muscle growth.
In contrast, lifting a load as fast as possible, such as a power clean, emphasizes the concentric or shortening phase, which can increase explosiveness and speed.
And then there’s the isometric phase of an exercise.
An isometric contraction is when a muscle generates force without changing length.
Examples include doing planks, locking off at the top of a pull-up, or pausing at the bottom of a squat.
However, isometrics is also a type of strength training and a valuable one at that.
This explains why and how to do isometric strength training and shares a few exercises to try.
What Is Isometric Training?
Isometric training has been around for centuries.
Old-time strongmen did a lot of isometrics, and some powerlifters and strength athletes still use it today.
Isometrics is also a big part of gymnastics.
In isometrics, you push or pull against an immovable object, which is called overcoming isometrics, or you hold a load or your body weight statically, which is called yielding isometrics.
For example, doing curls with a rope or towel under your feet is an overcoming isometric exercise, while holding a static barbell curl with your elbows bent to 90 degrees is yielding isometrics.
Both types of isometrics can be effective, but overcoming isometrics is usually more accessible as it requires less equipment.
Why is isometrics a fringe activity and not part of mainstream strength training?
The most likely reason that isometrics is not as popular as “regular” strength training is that it involves little or no movement, so it’s not exactly exciting to watch.
Isometric training does not make for good YouTube videos!
However, don’t let this fool you into thinking it doesn’t work or is a waste of time because isometric training can be very effective.
Benefits of Isometrics Exercises
Some of the benefits of isometrics include the following:
Short, efficient workouts
With no equipment to set up, isometric workouts are very quick.
Also, because you can generate high amounts of force, you don’t need to spend long on each exercise.
In some instances, 2-3 sets of 10-15 seconds are all you need to fatigue a target muscle group.
Joint-friendly
With no movement, isometric exercises are very easy on your joints as there is no wear and tear.
Isometric training is ideal for anyone suffering from injuries that prevent more dynamic movements.
It’s also a good way to maintain strength and muscle tone when you are ill, injured, or otherwise unable to train normally.
Build strength, size, or endurance
You can adjust the strength and duration of your muscle contraction to match your training goals.
For example, a 60-second head hang will improve your grip endurance, while a 10-second maximal effort wall squat will increase muscle strength.
You can use isometrics to train for any fitness goal.
Very safe
With no weights to drop, you can do intense isometric training without spotters, squat cages, or the risk of dropping your barbell or dumbbells.
It’s arguably one of the safest types of strength training around.
Overcoming sticking points
Most exercises have a position where leverage is disadvantageous.
For example, in squats, it’s usually the bottom of the rep.
You can use isometrics to target your sticking points, performing holds in the position where you are weakest.
This should help eliminate your sticking points so you can lift more weight or do more reps.
A stronger mind-muscle connection
Isometrics causes you to forcefully recruit a muscle without moving.
Practicing and perfecting this will improve your mind-muscle connection for more effective dynamic workouts.
For example, suppose you can’t feel your chest working during push-ups.
In that case, a couple of weeks of pec isometrics will reconnect your mind with your muscles.
Consequently, you will get better at push-ups and experience better results from doing them.
Of course, there are a couple of downsides to isometrics to consider, too:
Hard to quantify
You don’t really know how hard you are working with isometrics, as there is no convenient way to measure the force you’re producing.
You basically have to pull or push as hard and as long as you can and contract your muscles harder as you get stronger.
Angle-specific strength increases
Isometric training can make you very strong, but only at the angle you perform your chosen exercise and about 15 degrees above and below.
So, if you do a bicep curl with your elbow bent to 90 degrees, your strength will mainly improve in the 75-105 degrees range.
Because of this, you may need to do several sets of each exercise, working at 3-4 different angles, to develop full-range strength.
Minimal equipment required
Many isometric exercises involve no equipment, while others need just a towel or yoga strap.
This makes isometrics ideal for home exercisers.
However, there are a few devices that can make isometric exercises more convenient to perform.
Some favorites include:
You can even do isometrics in your street clothes, at your work desk, or in bed!
It’s the perfect, excuse-free exercise system.
10 Best Isometrics Exercises to Try
- Chest cross
- Chest press
- Lateral raise
- Overhead press
- Archer row
- Bent-over row
- Biceps curl
- Triceps pushdown
- Wall squat
- Hip bridge and leg curl
While there is no need to go all isometrics all the time, there are some tremendous isometric exercises you can use to build muscle strength, size, or endurance.
Most require no equipment at all or just a rope, towel, or yoga strap.
Use isometrics to fire up your muscles before a dynamic strength training session, at the end as a muscle-specific finisher, or anytime you need a quick workout and don’t have time for your usual program.
#1. Isometric chest cross
Target muscles: Pectoralis major, deltoids, triceps.
Train your chest without a cable crossover machine, pec deck, or bench press station with the isometric chest cross.
This exercise will definitely improve your mind-muscle connection with your pecs.
How to do it:
- Hold a short towel with your hands about 12 inches/30 centimeters apart.
- Cross your forearms in front of your chest.
- Press your hands outward for the required duration.
- Make sure you cross your forearms the other way to develop your muscles equally.
- Raise or lower your arms to hit different parts of your chest.
#2. Isometric chest press
Target muscles: Pectoralis major, deltoids, triceps.
Where exercise #1 is an isolation exercise, this one is more of a compound exercise.
It’s an excellent way to develop all your pressing muscles for stronger push-ups or a bigger bench press.
How to do it:
- Loop a towel or yoga strap around your upper back and then grip the ends so your arms are bent to around 90 degrees.
- Drive your arms forward against the tension of the towel/strap.
- Try pushing upward or downward to mimic incline and decline presses.
- Shorten or lengthen your grip to alter the angle of your shoulders and elbows and hit different ranges of motion.
#3. Isometric lateral raise
Target muscles: Deltoids, trapezius.
This exercise targets your medial or side deltoids.
This muscle can be hard to develop when you mostly do calisthenics training.
Build broader, more stable shoulders by adding isometric lateral raises to your upper body workouts.
How to do it:
- Hold a short towel with your hands about 12 inches/30 centimeters apart.
- Your hands should be in front of your hips.
- Pull the ends of the towel apart as you try to lift your arms up and out to the side.
- Hold for the desired duration and then rest.
- You can also do this exercise with the towel behind your back.
- Raise your arms parallel to the floor to target your rear delts.
#4. Isometric overhead press
Target muscles: Deltoids, triceps.
The overhead press is one of the best ways to develop powerful, muscular shoulders.
It’s also pretty good for building your triceps, too.
This isometric version helps strengthen sticking points so you can press heavier weights or do more reps of the dynamic movement.
How to do it:
- Stand on the middle of a long towel or yoga strap and take an end in each hand.
- Raise your hands to just above shoulder level.
- With your arms bent to around 90 degrees, press your hands up toward the ceiling.
- Push for the desired duration and then rest.
- You may need to kneel on your towel to achieve the desired position.
- Alternatively, you can use a sheet.
#5. Isometric archer row
Target muscles: Latissimus dorsi, trapezius deltoids, biceps.
The archer row is so-called because, when you do it, you’ll look a little like you’re drawing a bow.
This is a great way to wake up your back muscles before pull-ups or chin-ups.
How to do it:
- Hold a short towel with your hands about 24 inches/60 centimeters apart.
- Reach out to the side so one arm is extended and the other is across your chest.
- Keeping your extended arm straight, pull your bent elbow back as if you were drawing a bow.
- Pull for the desired duration and then swap sides.
- Move your hands in or out to hit your muscles from different positions.
#6. Isometric bent-over row
Target muscles: Latissimus dorsi, trapezius, deltoids, biceps.
The bent-over row is a classic back-building exercise, but it can be hard on your lumbar spine.
This isometric exercise hits all the same muscles but is much more lower back-friendly.
How to do it:
- Stand on the middle of a long towel.
- Bend your knees slightly and hinge forward from the hips until your upper body is inclined to about 45 degrees.
- Grip the ends of your towel, so your arms are half-bent, with your upper arms close to your sides.
- Pull your hands toward you while shrugging your shoulders back and down.
- Maintain tension for the desired duration and then rest.
- Alter the length of your grip and position of your torso to hit your muscles from different angles.
#7. Isometric biceps curl
Target muscles: Biceps.
This is a very satisfying biceps exercise.
You can really flex your muscles hard, so you’ll definitely feel them working.
Try curling your wrists to get an additional forearm workout.
How to do it:
- Stand in the middle of a long towel.
- Grip the ends so your elbows are bent to around 90 degrees.
- Flex your arms as hard as you can for the desired duration.
- Relax, rest a moment, and repeat.
- You can also do this exercise with a hammer grip to target your brachialis and brachioradialis muscles.
#8. Isometric triceps pushdown
Target muscles: Triceps.
This isometric exercise is the perfect partner to #7 as it works the opposing muscles.
It also has a strong grip component.
This is a very elbow-friendly way to build stronger, more muscular triceps.
How to do it:
- Loop a long towel over an overhead bar or beam.
- Alternatively, you can use an open door.
- Grip the ends of the towel, so your arms are bent to around 90 degrees.
- Tuck your elbows into your sides.
- Press your hands downward as hard as you can.
- Relax, rest a moment, and repeat.
#9. Isometric wall squat
Target muscles: Quadriceps, hamstrings, gluteus maximus.
Most people are familiar with this isometric exercise but fail to maximize its potential.
They just sit with their legs bent and backs against the wall, waiting to get tired.
Performing the isometric wall squat in this manner is not an effective or efficient workout.
Instead, you should push as hard as you can!
How to do it:
- Stand with your back against a smooth wall, feet a short distance in front of you.
- Bend your legs and descend until your thighs are roughly parallel to the floor.
- Push your lower back against the wall as hard as you can.
- Try to fatigue your muscles as quickly as possible.
- Do this exercise with your knees bent to more or less than 90 degrees to hit your muscles from various angles.
#10. Isometric hip bridge and leg curl
Target muscles: Hamstrings, gluteus maximus.
This exercise will help strengthen your glutes and hamstrings.
It’s common to experience intense muscle cramps the first time you do this one, so don’t contract your hamstrings too hard too soon.
How to do it:
- Lie on your back with your legs bent and feet on the floor.
- Pull your toes up so you’re resting on your heels.
- Drive your heels into the floor and lift your hips up to form a straight line with your shoulders and knees.
- Next, pull your heels toward your shoulders to engage your hamstrings.
- Hold hip extension and knee flexion for the desired duration.
A Note About Isometrics Exercises Reps and Sets
You can do all of these exercises for as little as 5-10 seconds or as long as 20-30 seconds.
However, regardless of the duration, your muscles should be exhausted by the end of your set.
For example, if you decide to do 20-second holds, tense your muscles as hard as you can for that entire time.
The last few seconds should be a real struggle, and shaking is not only normal but expected.
If you get close to the end of your set and still feel you have strength left, just contract your muscles harder.
Similarly, if your strength is fading, you can ease off a little so you don’t fail too soon.
Adjust muscle tension based on how you feel and how long you want your set to last.
2-4 sets per exercise should be sufficient, resting 30-90 seconds between efforts.
Isometrics Exercises – Wrapping Up
Isometric training is not the most mainstream workout because there are very few ways to monetize it.
However, people have been using isometrics for centuries, which strongly suggests it works.
Even the late great Bruce Lee practiced isometrics, and he was famous for “absorbing what was useful and discarding what is not.”
You can use isometrics to supplement your regular strength training program or as a complete alternative if you wish.
Isometrics are very accessible, and because they require very little equipment, you can do them almost anywhere and anytime.
Isometrics aren’t perfect and probably work best when used with other training methods.
However, in terms of bang for your buck, this training without moving method is very hard to beat!
