This dumbbell dynamic and isometric workout is using isometric training combined with dynamic movements to target your entire upper body including shoulders, chest, back, arms and also core!

Isometrics is simply a term for a muscle holding its contraction and is neither lengthening or shortening. When performed to a high level of exertion, isometrics will help improve core activation, increase flexibility, strengthen tendons and ligaments, improve body awareness and co-ordination, improved balance and posture! So many benefits of incorporating isometrics into your training!

You will need a pair of dumbbells and a mat or elbow friendly surface. For your reference, I am using 2 x 8kg dumbbells. Please ensure you select a weight suitable for your strength and abilities.

The isometric holds are held for 25 seconds each straight into the dynamic version for 25 seconds with 5 seconds to get ready for the next position.

SHOULDER PRESS HOLD
SHOULDER PRESS

ARNOLD PRESS HOLD
ARNOLD PRESS

BENT OVER ROW HOLD
BENT OVER ROW

SUPINE ROW HOLD
SUPINE ROW

FRONTAL RAISE HOLD
FRONTAL RAISE

HAMMER FRONT RAISE HOLD
HAMMER FRONT RAISE

HAMMER FRONT RAISE HOLD
HAMMER FRONT RAISE

REAR DELT RAISE HOLD
REAR DELT RAISE

UPRIGHT ROW HOLD
UPRIGHT ROW

STANDING TRICEP EXTENSION HOLD
STANDING TRICEP EXTENSION

LATERAL RAISE HOLD
LATERAL RAISE

RENEGADE ROW HOLD
RENEGADE ROW (same arm)

RENEGADE ROW HOLD
RENEGADE ROW (same arm)

CURL HOLD
ALTERNATING CURLS

HAMMER CURL HOLD
HAMMER CURL

TRICEP KICKBACK HOLD
TRICEP KICKBACKS (same arm)

TRICEP KICKBACK HOLD
TRICEP KICKBACKS (same arm)

TRICEP PRESS HOLD (palms facing head)
TRICEP PRESS (palms facing head)

SKULL CRUSHER HOLD
SKULL CRUSHER

PULL OVER HOLD
PULL OVER

This isometric upper body workout will aim to improve muscular strength, endurance, and core strength.

Pease ensure the following when performing certain isometric holds:

You are engaging your core thorough
Keep knees slightly bent during standing dumbbell movements and holds.
Know when you drop to one dumbbell if hold is affecting form or lower back feeling any strain.
Ensure you don’t hold that breath... try to remain relaxed as much as possible.
Remember to relax your breathing when holding the contraction and only do to your ability.
Take a quick break if form being affected as the timer is simply a guide.

Make these Isometric Exercises as challenging as you possibly can!

To see all my Isometric Workouts, click here: https://www.youtube.com/playlist?list=PLhu1QCKrfgPWo9oKju5-hPg85TsOwR93m

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Disclaimer: If you are new to exercise or planning on embarking on a new fitness programme, you should consult your physician. This video may offer health, fitness or nutritional information and is meant for educational purposes only. This information is not meant as an alternative to seeking professional medical advice or suggested treatment. Please know that performing any exercise or programme is solely at your own risk. Disclaimer: As an Amazon Associate I earn from qualifying purchases