If you want to work on your back without putting much stress, you can do isometric back exercises. If you work out with dumbbells, check out: 10 Best Dumbbell Biceps Workout Isometric Exercises for Upper Body вЂ“ Back Hold for a five to 10 seconds and then extend your arms.Curl your arm until your forearms in line with your elbows.Keep your arms straight in front of you.Standing in the shoulder-width stance, grab an empty bar with an underhand grip.You can also use a barbell to do isometric bicep exercises. Use dumbbells according to your strength.Curl your arm until you feel the contraction in your bicep and hold there for five to 10 seconds.

Place your elbows inside your right thigh.

Holding one dumbbell in right hand, sit on the edge of a bench.

You can also save it: The 10 Best Bodyweight Exercises For ArmsДЎ2.

Pause for five to ten seconds and repeat twice with your both arms.

Curl your arm until your biceps muscle activate.

Standing in the normal stance, lift your right leg and bend your knee so you can hold your feet with your left hand.

Squeezing your biceps, hold for 5 to 10 seconds and repeat for a couple of times.

Curl your arm until your forearm is in line with your elbow.

Stand in the split squat stance, slightly bend your front knee and place your foot on the one end of the towel while grab the other end with an underhand grip (with right hand).

Related: The Best Isometric Bicep Exercises

Gently press down with your left hand, hold for a couple of seconds and then press upward with your right hand.

Place your left hand on your right hand palm.

Bend your right arm until your forearm in line with your elbow.

Sit comfortably on a chair with your on the floor.

Single-Arm Isometric Bicep Curl (Down and up method)

Isometric exercises pdf