* Stretching exercises are not included in this list!

Isometric Exercises For The Legs

Shoulder Press With Dumbbells, seated

HumanmusclesmusclesmusclesmusclesmusclesStarting PositionExecution
muscle:Deltoids
auxiliary muscles:Triceps, Pectoralis Major, Serratus Anterior, Trapezius
required:Dumbbells (2), Seat / Bench
level:Normal
type:Strength
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Iron Cross / Kettlebell Crucifix

HumanmusclesmusclesmusclesmusclesmusclesmusclesmusclesmusclesmusclesStarting PositionExecution
muscle:Teres Muscles, Deltoids, Latissimus Dorsi, Trapezius
auxiliary muscles:Triceps, Hand Flexors, Hand Extensors, Pectoralis Major, Serratus Anterior
required:Dumbbells (2) / Kettlebells (2)
level:Normal
type:Strength
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Alternating Dumbbell Swings

HumanmusclesmusclesmusclesmusclesmusclesmusclesmusclesmusclesmusclesmusclesStarting PositionExecution
muscle:Lower Back, Rectus Abdominis, Obliques
auxiliary muscles:Quadriceps, Hamstrings, Hand Flexors, Deltoids, Glutes, Hand Extensors, Trapezius
required:Dumbbell / Kettlebells (2) / Dumbbells (2) / Kettlebell
level:Normal
type:Strength, Cardio
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Lat Pulldown With Towel

HumanmusclesmusclesmusclesmusclesmusclesStarting PositionExecution
muscle:Deltoids, Trapezius
auxiliary muscles:Teres Muscles, Triceps, Latissimus Dorsi
required:Towel
level:Easy
type:Strength
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Triceps Extension With Dumbbell, Standing, Two-handed

HumanmusclesmusclesStarting PositionExecution
muscle:Triceps
auxiliary muscles:Hand Extensors
required:Dumbbell
optional:Seat
level:Normal
type:Strength
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Bench Press With Dumbbells

HumanmusclesmusclesmusclesmusclesStarting PositionExecution
muscle:Triceps, Pectoralis Major
auxiliary muscles:Serratus Anterior, Deltoids
required:Dumbbells (2), Bench
level:Normal
type:Strength
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Lat Press On The Floor, Lying

HumanmusclesmusclesmusclesmusclesmusclesStarting PositionExecution
muscle:Latissimus Dorsi
auxiliary muscles:Trapezius, Teres Muscles, Rectus Abdominis, Triceps
required:Nothing
optional:Fitness Mat
level:Normal
type:Strength
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Russian Twist

HumanmusclesmusclesmusclesStarting PositionExecution
muscle:Rectus Abdominis, Obliques
auxiliary muscles:Lower Back
required:Nothing
optional:Fitness Mat
level:Normal
type:Strength
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Frog Sit-Up / Butterfly Crunch

HumanmusclesmusclesStarting PositionExecution
muscle:Rectus Abdominis
auxiliary muscles:Obliques
required:Nothing
optional:Fitness Mat
level:Normal
type:Strength
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Half Sit-up

HumanmusclesmusclesStarting PositionExecution
muscle:Rectus Abdominis
auxiliary muscles:Obliques
required:Nothing
optional:Fitness Mat
level:Normal
type:Strength
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