Common Isometric Exercises for Your Upper Body (Quick List!)

Want to build upper body strength without moving? Isometric exercises are your answer!

Here are some simple isometric exercises for your chest, shoulders, arms, and back.

Isometric Push-up Hold:

  • How: Lower to a halfway or bottom push-up position and hold.

  • Targets: Chest, shoulders, triceps.

Wall Push / Door Frame Push:

  • How: Push hard against an immovable wall or door frame.

  • Targets: Chest, shoulders, triceps (maximal effort).

Isometric Pull-up Hold: (Requires a bar)

  • How: Pull yourself up and hold with your chin above the bar, or at a 90-degree arm bend.

  • Targets: Back (lats), biceps, forearms.

Plank:

  • How: Hold your body in a straight line on your forearms and toes.

  • Targets: Core, but also engages shoulders (stabilizers).

Dumbbell Curl Hold: (Requires weights)

  • How: Curl a dumbbell or dumbbells to 90 degrees and hold.

  • Targets: Biceps.

Why Do Them?

These static holds build strength at specific angles, boost endurance, and enhance joint stability. Many can be done anywhere, no equipment needed!