Isometric Exercises For The Back

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Spiderman Crunch

muscles:	Rectus Abdominis, Obliques
auxiliary muscles:	Lower Back, Abductors, Glutes
		required:	Doable Without Equipment And Weights
		optional:	Weight Cuffs
		fitness level:	Normal
		exercise type:	Strength

exercise benefits and how to do Spiderman Crunch

Duck Unders

muscles:	Glutes, Quadriceps, Adductors
auxiliary muscles:	Abductors, Lower Back, Hamstrings
		required:	Doable Without Equipment And Weights
		optional:	Seat, Broomstick
		fitness level:	Easy
		exercise type:	Strength, Cardio

exercise benefits and how to do Duck Unders

Donkey Whips

muscles:	Abductors, Glutes
auxiliary muscles:	Lower Back, Adductors
		required:	Doable Without Equipment And Weights
		optional:	Weight Cuffs, Fitness Mat
		fitness level:	Normal
		exercise type:	Strength

exercise benefits and how to do Donkey Whips

Rollout On Knees

muscles:	Deltoids, Rectus Abdominis, Lower Back
auxiliary muscles:	Teres Muscles, Quadriceps, Serratus Anterior, Latissimus Dorsi, Trapezius, Obliques, Pectoralis Major
		required:	Dumbbells (2) / Barbell / EZ Bar
		optional:	Fitness Mat
		fitness level:	Hard
		exercise type:	Strength

exercise benefits and how to do Rollout On Knees

Wrist Rotation

muscles:	Hand Flexors, Hand Extensors
auxiliary muscles:	Biceps
		required:	Dumbbell / Dumbbells (2)
		fitness level:	Easy
		exercise type:	Strength

exercise benefits and how to do Wrist Rotation

Deadlift, One-Legged

muscles:	Hamstrings, Glutes, Lower Back
auxiliary muscles:	Rectus Abdominis, Adductors, Obliques, Abductors, Quadriceps, Calves
		required:	Kettlebells (2) / Backpack / Medicin Ball / Dumbbells (2)
		fitness level:	Normal
		exercise type:	Strength

exercise benefits and how to do Deadlift, One-Legged

Triceps Kickback, Double-Handed

muscles:	Triceps
auxiliary muscles:	Lower Back, Rectus Abdominis, Obliques
		required:	Kettlebells (2) / Dumbbells (2)
		fitness level:	Normal
		exercise type:	Strength

exercise benefits and how to do Triceps Kickback, Double-Handed

Sliding Leg Curl

muscles:	Hamstrings, Glutes
auxiliary muscles:	Lower Back, Adductors, Abductors, Calves
		required:	Towel
		fitness level:	Hard
		exercise type:	Strength

exercise benefits and how to do Sliding Leg Curl

Inverted Row With Partner

muscles:	Teres Muscles, Latissimus Dorsi, Trapezius
auxiliary muscles:	Deltoids, Biceps, Hand Flexors
		required:	Workout Partner
		fitness level:	Hard
		exercise type:	Strength

exercise benefits and how to do Inverted Row With Partner

Squat At The Wall With Exercise Ball

muscles:	Quadriceps, Hamstrings, Glutes
auxiliary muscles:	Lower Back, Adductors
		required:	Exercise Ball
		optional:	Backpack
		fitness level:	Normal
		exercise type:	Strength

exercise benefits and how to do Squat At The Wall With Exercise Ball

Front Raise With EZ Bar

muscles:	Deltoids
auxiliary muscles:	Pectoralis Major, Trapezius
		required:	Barbell / EZ Bar
		fitness level:	Normal
		exercise type:	Strength

exercise benefits and how to do Front Raise With EZ Bar

Goblet Squat

muscles:	Hamstrings, Quadriceps
auxiliary muscles:	Trapezius, Lower Back, Adductors, Deltoids, Glutes
		required:	Kettlebell / Backpack / Medicin Ball / Dumbbell
		fitness level:	Normal
		exercise type:	Strength

exercise benefits and how to do Goblet Squat

Bulgarian Split Squat

muscles:	Quadriceps, Glutes
auxiliary muscles:	Lower Back, Hamstrings, Adductors
		required:	Bench / Seat
		fitness level:	Hard
		exercise type:	Strength

exercise benefits and how to do Bulgarian Split Squat

Figure Of Eight With Kettlebell

muscles:	Obliques
auxiliary muscles:	Lower Back, Deltoids, Rectus Abdominis, Hamstrings
		required:	Kettlebell
		fitness level:	Normal
		exercise type:	Strength, Cardio

exercise benefits and how to do Figure Of Eight With Kettlebell

Pull-up

muscles:	Latissimus Dorsi, Trapezius, Teres Muscles, Hand Extensors
auxiliary muscles:	Lower Back, Biceps, Hand Flexors, Deltoids
		required:	Pull-up Bar
		optional:	Backpack, Seat
		fitness level:	Hard
		exercise type:	Strength

exercise benefits and how to do Pull-up