ISO-BOW Exercises 2019-08-20T19:41:40+00:00

Chest Compression

Muscles Engaged: Chest – Shoulders
Isometric Yoga Strap

Cross arms. Contract/squeeze Iso-Bow. Maintain tension as you move up to forehead and down to waist.

Chest Circles

Muscles Engaged: Chest – Shoulders
Isometric Yoga Strap

Cross arms. Contract/squeeze Iso-Bow. Maintain tension as you move in circles from your forehead to your waist.

Back & Shoulders

Shoulder Press

Muscles Engaged: Shoulders – Triceps
Isometric Yoga Strap

Start at shoulder height. Reach your arm to the sky and back down (extend fully). Alternate sides.

Deltoids Raise

Muscles Engaged: Shoulders – Forearms – Triceps
Isometric Yoga Strap

Start at waist height with vertical hand grips.  Keep your elbows slightly bent. Raise your arm to shoulder height. Alternate sides.

Lateral Raise

Muscles Engaged: Shoulders – Forearms – Triceps
Isometric Yoga Strap

Hold your ISO-BOW at waist. Keep your elbows slightly bent. Raise your arms parallel to the ground from side to side.

Reverse Fly / Posterior Deltoids

Muscles Engaged: Shoulders – Forearms
Isometric Yoga Strap

Hold your Iso-Bow at chest height. Keep your elbows slightly bent. Move side to side (keep shoulders and hips facing forward). Alternate sides.

Rotator Cuffs (Vertical)

Muscles Engaged: Shoulders – Forearms
Isometric Yoga Strap

Hold your ISO-BOW at shoulder height. Bend elbows to 90 degrees. Vertically pivot at elbow (parallel to ground to vertical forearm). Alternate sides.

Rotator Cuffs (Lateral)

Muscles Engaged: Shoulders – Forearms
Isometric Yoga Strap

Hold your ISO-BOW at waist height. Bend elbows to 90 degrees. Laterally pivot at elbow from left to right.

Biceps

Grip Variation (Shorten)

Isometric Yoga Strap

Place one grip of your ISO-BOW in the horizontal position. Roll grip towards opposite grip. Grab grip and strap.

Biceps Curl

Muscles Engaged: Biceps – Forearms – Triceps
Isometric Strength Training

Use grip variation to shorten your ISO-BOW. Bend at your elbow only. Alternate sides.

Concentration Curl

Muscles Engaged: Biceps, Forearms, Triceps
Isometric Strength Training

Use grip variation to shorten your ISO-BOW. Place elbow against knee. Bend at your elbow only. Alternate sides.

Triceps

Triceps Push Down

Muscles Engaged: Triceps – Forearms – Biceps
Isometric Strength Training

Use grip variation to shorten your ISO-BOW. Bend at your elbow only, extend arm. Alternate sides.

Triceps Extension

Muscles Engaged: Triceps – Forearms – Biceps
Isometric Strength Training

Hold shoulder and elbow parallel to ground. Bend at your elbow only. Extend arm. Alternate sides.

Triceps Kickbacks

Muscles Engaged: Triceps – Forearms – Biceps
Isometric Strength Training

Use vertical handle position. Bend at your elbow only. Extend arm behind. Alternate sides.

Overhead Triceps Extension

Muscles Engaged: Triceps – Forearms – Biceps
Isometric Strength Training

Use vertical grip. Hands behind head. Bend at elbow only. Extend arm. Alternate sides

Forearms

Wrist Flicks

Muscles Engaged: Wrists – Forearms
Isometric Strength Training

Keep your elbows tight to your body and rotate hour wrists outward and inward.

Wrist Rolls

Muscles Engaged: Wrists – Forearms
Isometric Strength Training

Hold your hands in front of your chest and rotate the handles through your entire range of motion.

Legs

Leg Extension / Leg Curl

Muscles Engaged: Quadriceps – Hamstrings – Glutes
Fitness Strap

Place Iso-Bow over feet. Bending only at your knees, extend and contract legs. Keep tension. Alternate sides.

Leg Press

Muscles Engaged: Quadriceps – Hamstrings – Hip Flexor – Core
Fitness Strap

Place Iso-Bow over feet. Keep top foot bent at the knee bring your thigh to your chest and back down. Keep tension. Alternate Sides.

Core

Core Swings

Muscles Engaged: Core – Hips
Fitness Strap

Place Iso-Bow over feet. Spread Iso-Bow. Keep tension. Move legs side to side (legs 1-2 feet off ground).

Core Circles

Muscles Engaged: Core – Hips
Fitness Strap

Place Iso-Bow over feet. Spread Iso-Bow. Keep tension. Circle your legs. Perform in each direction (clockwise and counter-clockwise).

*Variation: Large, Medium, and Small Circles.