How to Do Isometric Exercises for the Arms at Home

Isometric exercises are resistance type workouts where the muscles are under tension, but the length of the muscles does not change. The most common example of an isometric exercise is pushing against a wall. The muscle is engaged and tense, but the length of the muscle does not increase or decrease in length. Isometric exercises are excellent for building muscle strength and increasing overall muscle power. No equipment is necessary to perform isometric exercises so you can do them just about anywhere and at any time.

Shoulder contractions will help build up the muscle in the shoulders and upper arms. Perform shoulder contractions from a standing position. Clench one fist tightly with your palm facing toward the ceiling. Hold your wrist with the other hand. Keep your clenched fist in front of your body. Push your fist up toward the ceiling, while pushing down with your other hand. Hold the contraction for 5 seconds or more if you are able and the switch sides. Repeat 3 to 5 repetitions of this isometric arm exercise for larger, stronger muscles.

Work the biceps by bending your elbow in a curl position, but do not clench your fist. Place your other hand over the wrist of the arm that is bent. Contract the bicep as hard as possible and maintain stability with your other hand. Squeeze the bicep for at least 5 seconds. Repeat this exercise on the other side.

Stand up tall with your back pressed against the wall. Hold your arms at your sides with your palms touching the wall behind your body. Push back against the wall as hard as you can. Do not lock your elbows and push with the muscles in your arms. Turn around and face the wall. Stand back about 3 feet from the wall and place your palms against the surface of the wall. Align your elbows with your body and push against the wall for 10 seconds. Relax and push again. Do 10 repetitions of this isometric arm exercise.

You can also strengthen your biceps, triceps and chest muscles by doing isometric exercises from your chair. Clasp your hands together in front of your chest. Push your hands together as hard as you can and breathe normally. Push and hold for 10 seconds. Relax and repeat this exercise for a total of 5 repetitions.

Stay consistent with these exercises for the best results, and perform them at least 2 to 3 times per week, every other day.