Workout Wednesday: The Isometric Workout

An isometric workout is an excellent way to promote muscle growth. In fact, some studies have shown that isometric training proved to produce greater muscle hypertrophy than traditional exercises. The best part of an isometric workout is the fact that it’s shown to result in less fatigue than traditional dynamic strength training.

A workout that results in big strength gains without exhausting your body? Sign us up!

The Isometric Workout

Today’s workout is focused on exercises you know and love but adding an isometric element.

You’ll need appropriate weight dumbbells (or other weighted object) for bicep curls and rows, two towels, a water bottle, and a mat.

You will also want a way to time yourself as this workout is an AMRAP (As many rounds as possible within a give amount of time)

This isometric workout is circuit style. So, complete the entire circuit before stopping to rest.

That said, it’s a good idea to read through this isometric workout before you start your timer so you can get the most out of your session!

Ready? Let’s dive in.

Iso Rows x 5 x 5sec

First up in our isometric workout are isometric rows!

For this exercise, stand with your feet hip width apart, holding your weights in your hands. Soften your knees and hinge your hips backward, almost like you’re setting up for a deadlift. Make sure you’re bracing your core to prevent your lower back from arching.

From this position, pull the weights back, toward your pockets-not your chest!

Here is where this becomes an isometric workout – hold the weights here for five full seconds. Then, slowly return them to their starting position.

Remember to keep your shoulders down and don’t let your back arch!

Perform 5 reps.

Diamond Push-ups x5

This is the only exercise in our isometric workout that does not, in fact, utilize an isometric hold.

Instead, simply set yourself up into a push-up position. However, instead of placing your hands by your armpits, make a diamond shape with your pointer fingers and thumbs; centering your hands underneath your chest.

These are HARD so, if your range of motion is smaller that’s okay! You’ll get stronger. If you need more stability, or if these are too challenging, try widening your stance by spreading your feet apart.

Perform 5 push-ups in this position.

Again, remember to keep your shoulders down!

Iso Curls x 5 x 5 sec

Alright, next up is isometric bicep curls. There are a few ways to do this exercise but today we’ll work both arms simultaneously.

Once again, stand with your feel hip width apart, holding your weights in each hand.

Next, keeping your arms glued to your sides, curl the weight up toward your biceps. As your lower the weights back down, pause when your arms are at a 90 degree angle.

Hold here for 5 seconds, then slowly lower the rest of the way down.

Perform 5 reps.

Towel Squat and Raise x10 x 3 sec

Okay, we’ve reached the final exercise in our isometric workout!

Grab your two towels by one end with one in each hand. Next, step on the ends of each towel so the towels go from under your foot and up the outside of your body.

Squat down as low as you can, keeping your feet planted on the towels. Now, adjust your grip on the towels so there is only a little slack.

From here, press your feet into the ground and press upward, as if you were trying to stand. The towels will restrict your movement.

When the towels are taught, hold this position for 3 seconds, then release back down.

Perform 10 reps.