Isometric Exercises For The Legs

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Upright Row

muscles:	Trapezius, Deltoids
auxiliary muscles:	Biceps, Hand Flexors
		required:	Barbell / EZ Bar / Backpack
		fitness level:	Normal
		exercise type:	Strength

exercise benefits and how to do Upright Row

Close Grip Bench Press

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

exercise benefits and how to do Close Grip Bench Press

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

Plank With Hip Twists

muscles:	Lower Back, Rectus Abdominis, Obliques
auxiliary muscles:	Trapezius, Quadriceps, Hamstrings, Glutes
		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

Triceps Extension / French Press, Overhand Grip

muscles:	Triceps
		required:	EZ Bar / Barbell
		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 Flexors, Hand Extensors
		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:	Obliques, Glutes, Lower Back
		required:	Doable Without Equipment And Weights
		optional:	Workout Partner, Barbell, Bench, Fitness Mat
		fitness level:	Challenging
		exercise type:	Strength

exercise benefits and how to do Dragon Flag

Kneeling Squat

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

exercise benefits and how to do Kneeling Squat

Rotating Bicep Curl

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

exercise benefits and how to do Rotating Bicep Curl

Zercher Squat

muscles:	Glutes, Quadriceps, Hamstrings
auxiliary muscles:	Adductors, Hand Flexors, Serratus Anterior, Trapezius, Lower Back, Deltoids, Rectus Abdominis, Biceps
		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:	Kettlebells (2) / Dumbbells (2)
		fitness level:	Normal
		exercise type:	Strength

exercise benefits and how to do Front Raise With Dumbbells

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

Bent Over Reverse Fly, Single-Arm, Standing

muscles:	Deltoids
auxiliary muscles:	Trapezius, Teres Muscles
		required:	Dumbbell / Kettlebell
		fitness level:	Normal
		exercise type:	Strength

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

Push Press

muscles:	Deltoids
auxiliary muscles:	Triceps, Trapezius, Quadriceps
		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