Isometric Exercises For The Back

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Pull-up

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

exercise benefits and how to do Pull-up

Overhead Side Bend / Saxon Side Bend

muscles:	Obliques
auxiliary muscles:	Triceps, Deltoids, Trapezius, Rectus Abdominis, Lower Back
		required:	Medicin Ball / Kettlebells (2) / EZ Bar / Backpack / Dumbbells (2) / Barbell
		fitness level:	Hard
		exercise type:	Strength

exercise benefits and how to do Overhead Side Bend / Saxon Side Bend

Bent Over Reverse Fly, Standing

muscles:	Deltoids
auxiliary muscles:	Trapezius, Teres Muscles
		required:	Dumbbells (2) / Kettlebells (2)
		fitness level:	Hard
		exercise type:	Strength

exercise benefits and how to do Bent Over Reverse Fly, Standing

Alternating Dumbbell Swings

muscles:	Lower Back, Rectus Abdominis, Obliques
auxiliary muscles:	Quadriceps, Hand Flexors, Deltoids, Hamstrings, Hand Extensors, Glutes, Trapezius
		required:	Kettlebells (2) / Dumbbell / Dumbbells (2) / Kettlebell
		fitness level:	Normal
		exercise type:	Strength, Cardio

exercise benefits and how to do Alternating Dumbbell Swings

Russian Twist With Weight

muscles:	Rectus Abdominis, Obliques
auxiliary muscles:	Lower Back
		required:	Dumbbell / Exercise Ball / Kettlebell / Backpack / Medicin Ball
		fitness level:	Normal
		exercise type:	Strength

exercise benefits and how to do Russian Twist With Weight

Sumo Squat With Barbell

muscles:	Adductors, Glutes, Quadriceps, Hamstrings
auxiliary muscles:	Abductors, Lower Back
		required:	Barbell
		optional:	Squat Rack / Squat Stand
		fitness level:	Hard
		exercise type:	Strength

exercise benefits and how to do Sumo Squat With Barbell

Rollout On Knees

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

exercise benefits and how to do Rollout On Knees

Shoulder Press With Dumbbells On Exercise Ball

muscles:	Deltoids
auxiliary muscles:	Rectus Abdominis, Obliques, Triceps, Trapezius, Lower Back
		required:	Dumbbells (2), Exercise Ball
		fitness level:	Normal
		exercise type:	Strength

exercise benefits and how to do Shoulder Press With Dumbbells On Exercise Ball

Shoulder Press With Dumbbells, seated

muscles:	Deltoids
auxiliary muscles:	Pectoralis Major, Serratus Anterior, Trapezius, Triceps
		required:	Dumbbells (2), Seat / Bench
		fitness level:	Normal
		exercise type:	Strength

exercise benefits and how to do Shoulder Press With Dumbbells, seated

Incline Flys With Dumbbells

muscles:	Pectoralis Major
auxiliary muscles:	Deltoids, Biceps, Serratus Anterior
		required:	Dumbbells (2), Bench
		fitness level:	Easy
		exercise type:	Strength

exercise benefits and how to do Incline Flys With Dumbbells

Leg Curl With Dumbbell On Table

muscles:	Hamstrings
auxiliary muscles:	Abductors, Calves
		required:	Dumbbell, Bench / Table
		optional:	Workout Partner
		fitness level:	Normal
		exercise type:	Strength

exercise benefits and how to do Leg Curl With Dumbbell On Table

Squat At The Wall With Exercise Ball And Dumbbells

muscles:	Hamstrings, Glutes, Quadriceps
auxiliary muscles:	Adductors, Lower Back
		required:	Exercise Ball, Dumbbells (2) / Kettlebells (2)
		optional:	Backpack
		fitness level:	Hard
		exercise type:	Strength

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

Lat Press On The Floor, Lying

muscles:	Latissimus Dorsi
auxiliary muscles:	Triceps, Trapezius, Teres Muscles, Rectus Abdominis
		required:	Doable Without Equipment And Weights
		optional:	Fitness Mat
		fitness level:	Normal
		exercise type:	Strength

exercise benefits and how to do Lat Press On The Floor, Lying

Iron Cross / Kettlebell Crucifix

muscles:	Latissimus Dorsi, Trapezius, Teres Muscles, Deltoids
auxiliary muscles:	Hand Extensors, Pectoralis Major, Serratus Anterior, Triceps, Hand Flexors
		required:	Kettlebells (2) / Dumbbells (2)
		fitness level:	Normal
		exercise type:	Strength

exercise benefits and how to do Iron Cross / Kettlebell Crucifix

Lat Pulldown With Towel

muscles:	Trapezius, Deltoids
auxiliary muscles:	Triceps, Latissimus Dorsi, Teres Muscles
		required:	Towel
		fitness level:	Easy
		exercise type:	Strength

exercise benefits and how to do Lat Pulldown With Towel