Isometric Exercises For The Back

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Uneven Push-up

muscles:	Serratus Anterior, Deltoids, Pectoralis Major
auxiliary muscles:	Rectus Abdominis, Triceps, Obliques, Trapezius, Hand Extensors
		required:	Dumbbell / Stool / Kettlebell / Drink Crate / Medicin Ball
		fitness level:	Hard
		exercise type:	Strength

exercise benefits and how to do Uneven Push-up

Rolling Glute Bridge With Exercise Ball

muscles:	Lower Back, Rectus Abdominis, Obliques, Adductors
auxiliary muscles:	Hamstrings, Abductors
		required:	Exercise Ball
		fitness level:	Hard
		exercise type:	Strength

exercise benefits and how to do Rolling Glute Bridge With Exercise Ball

Triceps Extension With Dumbbells, Lying

muscles:	Triceps
		required:	Dumbbell / Dumbbells (2)
		optional:	Bench, Fitness Mat
		fitness level:	Normal
		exercise type:	Strength

exercise benefits and how to do Triceps Extension With Dumbbells, Lying

Exercise Ball Rollout On Knees

muscles:	Lower Back, Rectus Abdominis
auxiliary muscles:	Teres Muscles, Obliques, Hamstrings, Latissimus Dorsi, Trapezius
		required:	Exercise Ball
		optional:	Fitness Mat
		fitness level:	Normal
		exercise type:	Strength

exercise benefits and how to do Exercise Ball Rollout On Knees

Row On Exercise Ball With Dumbbells

muscles:	Trapezius, Teres Muscles
auxiliary muscles:	Hand Flexors, Latissimus Dorsi, Lower Back, Biceps, Deltoids
		required:	Kettlebells (2) / Dumbbells (2), Exercise Ball
		fitness level:	Normal
		exercise type:	Strength

exercise benefits and how to do Row On Exercise Ball With Dumbbells

Calf Raise, One-Legged, Standing

muscles:	Calves
		required:	Doable Without Equipment And Weights
		optional:	Step, Kettlebells (2)
		fitness level:	Normal
		exercise type:	Strength

exercise benefits and how to do Calf Raise, One-Legged, Standing

21s / 3-Part Curl

muscles:	Biceps
auxiliary muscles:	Hand Extensors, Hand Flexors
		required:	EZ Bar / Dumbbells (2) / Barbell
		fitness level:	Normal
		exercise type:	Strength

exercise benefits and how to do 21s / 3-Part Curl

Prisoner Squat

muscles:	Quadriceps
auxiliary muscles:	Hamstrings, Glutes
		required:	Doable Without Equipment And Weights
		optional:	Backpack
		fitness level:	Normal
		exercise type:	Strength, Cardio

exercise benefits and how to do Prisoner Squat

Floor Press With Dumbbells

muscles:	Triceps, Pectoralis Major
auxiliary muscles:	Serratus Anterior, Deltoids
		required:	Dumbbells (2)
		optional:	Fitness Mat
		fitness level:	Normal
		exercise type:	Strength

exercise benefits and how to do Floor Press With Dumbbells

Door Row

muscles:	Teres Muscles, Latissimus Dorsi
auxiliary muscles:	Biceps, Hand Flexors, Trapezius
		required:	Doable Without Equipment And Weights
		optional:	Towel
		fitness level:	Normal
		exercise type:	Strength

exercise benefits and how to do Door Row

Toe Raise

muscles:	Shins
		required:	Doable Without Equipment And Weights
		optional:	Seat, Exercise Ball
		fitness level:	Easy
		exercise type:	Strength

exercise benefits and how to do Toe Raise

Glute Bridge With Thigh Squeeze

muscles:	Adductors, Glutes
auxiliary muscles:	Lower Back, Hamstrings
		required:	Doable Without Equipment And Weights
		optional:	Fitness Mat
		fitness level:	Easy
		exercise type:	Strength

exercise benefits and how to do Glute Bridge With Thigh Squeeze

Straight Arm Plank With Side Hip Abduction

muscles:	Glutes
auxiliary muscles:	Hamstrings, Abductors
		required:	Doable Without Equipment And Weights
		optional:	Fitness Mat, Resistance Band, Weight Cuffs
		fitness level:	Easy
		exercise type:	Strength

exercise benefits and how to do Straight Arm Plank With Side Hip Abduction

Squat With Dumbbells

muscles:	Quadriceps, Glutes
auxiliary muscles:	Hamstrings
		required:	Dumbbells (2) / Kettlebells (2)
		fitness level:	Normal
		exercise type:	Strength

exercise benefits and how to do Squat With Dumbbells

T Push-up

muscles:	Triceps, Pectoralis Major, Deltoids
auxiliary muscles:	Obliques, Trapezius, Lower Back, Teres Muscles, Rectus Abdominis
		required:	Doable Without Equipment And Weights
		optional:	Kettlebells (2), Dumbbells (2)
		fitness level:	Hard
		exercise type:	Strength

exercise benefits and how to do T Push-up