How to Do Isometric Rows
Put your left knee and left hand on a workout bench.. Hold a dumbbell in your right hand so your arm hangs below your shoulder.. Brace your core to keep your back straight.
Steps
Put your left knee and left hand on a workout bench.
Put your left knee and left hand on a workout bench.
Hold a dumbbell in your right hand so your arm hangs below your shoulder.
Hold a dumbbell in your right hand so your arm hangs below your shoulder.
Brace your core to keep your back straight.
Brace your core to keep your back straight.
Pull the dumbbell up to your chest.
Pull the dumbbell up to your chest.
Hold the dumbbell against your chest for 3–5 seconds.
Hold the dumbbell against your chest for 3–5 seconds.
Lower the dumbbell back to the starting position.
Lower the dumbbell back to the starting position.
Aim to do 3 sets that are each around 8–12 reps for each arm.
Aim to do 3 sets that are each around 8–12 reps for each arm.
Stand on the middle of a rolled-up towel with one foot.
Stand on the middle of a rolled-up towel with one foot.
Extend your other leg straight back to take a wide stance.
Extend your other leg straight back to take a wide stance.
Lean forward to keep your back in line with your back leg.
Lean forward to keep your back in line with your back leg.
Pull the ends of the towel up toward your chest as hard as you can.
Pull the ends of the towel up toward your chest as hard as you can.
Hold the position for as long as you can.
Hold the position for as long as you can.
Switch legs and repeat the exercise.
Switch legs and repeat the exercise.
Do 3–5 reps per leg.
Do 3–5 reps per leg.
Set a barbell on a weight rack so it's just out of reach from the ground.
Set a barbell on a weight rack so it's just out of reach from the ground.
Lie on the ground and grab the barbell slightly wider than shoulder-width.
Lie on the ground and grab the barbell slightly wider than shoulder-width.
Activate your core to keep your body and legs straight.
Activate your core to keep your body and legs straight.
Pull your body up until your chest touches the bar.
Pull your body up until your chest touches the bar.
Hold your body for at least 20–30 seconds.
Hold your body for at least 20–30 seconds.
Lower your body back down to the floor to finish the rep.
Lower your body back down to the floor to finish the rep.
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