Isometric Exercises For The Back

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Wrist Curl With Dumbbells, Underhand Grip, Seated

muscles:	Hand Flexors
		required:	Dumbbells (2), Bench / Seat
		fitness level:	Easy
		exercise type:	Strength

exercise benefits and how to do Wrist Curl With Dumbbells, Underhand Grip, Seated

Close Grip Bench Press

muscles:	Pectoralis Major, Deltoids, Triceps
		required:	Barbell / EZ Bar, Bench
		optional:	Squat Rack / Squat Stand
		fitness level:	Normal
		exercise type:	Strength

exercise benefits and how to do Close Grip Bench Press

Concentration Curl

muscles:	Biceps
auxiliary muscles:	Hand Flexors
		required:	Dumbbell, Bench / Seat
		fitness level:	Normal
		exercise type:	Strength

exercise benefits and how to do Concentration Curl

Plank With Hip Twists

muscles:	Lower Back, Rectus Abdominis, Obliques
auxiliary muscles:	Hamstrings, Glutes, Trapezius, Quadriceps
		required:	Doable Without Equipment And Weights
		optional:	Seat, Fitness Mat
		fitness level:	Normal
		exercise type:	Strength

exercise benefits and how to do Plank With Hip Twists

Biceps-Curl With Dumbbells, Overhand Grip

muscles:	Biceps, Hand Extensors
auxiliary muscles:	Hand Flexors
		required:	Dumbbells (2)
		optional:	Seat
		fitness level:	Normal
		exercise type:	Strength

exercise benefits and how to do Biceps-Curl With Dumbbells, Overhand Grip

Triceps Extension / French Press, Overhand Grip

muscles:	Triceps
		required:	Barbell / EZ Bar
		optional:	Bench, Fitness Mat
		fitness level:	Normal
		exercise type:	Strength

exercise benefits and how to do Triceps Extension / French Press, Overhand Grip

Shrug With Dumbbells

muscles:	Trapezius
auxiliary muscles:	Hand Extensors, Hand Flexors
		required:	Dumbbells (2) / Kettlebells (2) / Backpack
		fitness level:	Easy
		exercise type:	Strength

exercise benefits and how to do Shrug With Dumbbells

Dragon Flag

muscles:	Rectus Abdominis
auxiliary muscles:	Glutes, Lower Back, Obliques
		required:	Doable Without Equipment And Weights
		optional:	Barbell, Bench, Fitness Mat, Workout Partner
		fitness level:	Challenging
		exercise type:	Strength

exercise benefits and how to do Dragon Flag

Zercher Squat

muscles:	Quadriceps, Hamstrings, Glutes
auxiliary muscles:	Lower Back, Deltoids, Rectus Abdominis, Biceps, Hand Flexors, Adductors, Serratus Anterior, Trapezius
		required:	Barbell
		optional:	Squat Rack / Squat Stand
		fitness level:	Hard
		exercise type:	Strength

exercise benefits and how to do Zercher Squat

Front Raise With Dumbbells

muscles:	Deltoids
auxiliary muscles:	Pectoralis Major, Trapezius
		required:	Dumbbells (2) / Kettlebells (2)
		fitness level:	Normal
		exercise type:	Strength

exercise benefits and how to do Front Raise With Dumbbells

Door Pull-up

muscles:	Latissimus Dorsi, Trapezius, Teres Muscles
auxiliary muscles:	Deltoids, Hand Flexors, Lower Back, Biceps
		required:	Towel
		optional:	Weight Cuffs, Backpack
		fitness level:	Hard
		exercise type:	Strength

exercise benefits and how to do Door Pull-up

Side Leg Raise, Standing

muscles:	Abductors
auxiliary muscles:	Glutes, Adductors
		required:	Doable Without Equipment And Weights
		optional:	Seat, Kettlebell, Resistance Band, Weight Cuffs, Dumbbell
		fitness level:	Easy
		exercise type:	Strength

exercise benefits and how to do Side Leg Raise, Standing

Deck Squat

muscles:	Quadriceps, Hamstrings, Rectus Abdominis, Glutes
auxiliary muscles:	Lower Back, Adductors, Obliques
		required:	Doable Without Equipment And Weights
		optional:	Fitness Mat, Kettlebell, Backpack, Dumbbell
		fitness level:	Normal
		exercise type:	Strength, Cardio

exercise benefits and how to do Deck Squat

Push Press

muscles:	Deltoids
auxiliary muscles:	Trapezius, Quadriceps, Triceps
		required:	Barbell
		optional:	Squat Rack / Squat Stand
		fitness level:	Hard
		exercise type:	Strength, Cardio

exercise benefits and how to do Push Press

Cushion Squeeze

muscles:	Adductors, Glutes
		required:	Fitness Mat / Towel
		optional:	Seat, Exercise Ball
		fitness level:	Easy
		exercise type:	Strength

exercise benefits and how to do Cushion Squeeze