How to get a jaw dropping and effective Back with Isometrics in 3 days?

Having a good back muscle is like the beams and of a building. Without them, the building will just fall apart.

Same with the back muscles because it reinforces a person’s posture by helping support the vertebrae.

Like the neck muscles, there are many benefits of having good posture. I mean not only you will look good in front of people, but it can boost confidence and mood! Yet, in our everyday working lives, we tend to slouch a lot with work and when we use the smartphone.

Many people have weak backs because it is constantly overlooked and underestimated. They think “Oh, that’s okay, that’s not important! Look at me, I look like a bada** Gorilla!”

Especially, it does not look great when a person slouches. They just look like a prehistoric human being with no awareness of the damage that is being done every day by just slouching and looking like a fool. And there are people that are lazy and think that it cannot be reversed.

But not to worry, there is a solution and it is painless, timeless, and priceless! It is called Isometrics Back exercises!

Isometrics back exercises can help strengthen your back muscles and it can correct a bad posture to a SEXY jaw dropping individual. This can used for people who already have good to boost that attractive nature.

So how to get a jaw dropping and effective back with Isometrics? It’s very simple and clean, to the point that you can just do it behind a desk.

So here are the exercises.

Bend over rows for the latissimus dorsi: Sitting

Now let us begin with the exercise! The exercise is simple and effective. I personally have gotten stronger and my posture has improved, thanks to this exercise alone.

The first angle:

  1. Let us begin by sitting down on a chair with an erect posture. Lift your leg about 10 inches from the floor. Then, begin to clasp your hands around your left knee, therefore your fingers are interlocking each other. Make sure your arms are straight out and that you are focusing on your left side of your latissimus dorsi.
  2. Start by pulling your arms back as hard as you can, while your left leg is resisting against your arms.
  3. As you build contraction at the same time, you inhale through your nose for about 3 to 4 seconds or until you fill up your stomach with air. After filling yourself with air and you built maximum contraction, maintain that contraction as you slowly exhale through your mouth for about 10 to 12 seconds.
  4. Once you release all the air, inhale once again for about 3 to 4 seconds and at the same time slowly releasing the contraction. Release the air and you are finished with the exercise. At least for the left side.
  5. Do the same with your right side with the same procedures.

Second angle (Midpoint):

  • Similar to the first angle, however, instead of lifting your leg about 10 inches, it will be ABOUT 14 inches off the floor. Your knee will be slightly closer to your chest for about 11 inches.
  • Your arms are bent at a 90 degree angle, instead of being straight out.
  • The breathing process is the same.

Third angle:

  • Just like the first and second angle, but instead of about 14 inches off the floor, your leg will be slightly higher. Your knee will be nearly touching your chest.
  • Your arms are bent even further ABOUT 45 degrees.
  • Breathe properly and enjoy the process.

The back squeeze

There are three angles for this exercise as well. When I did this exercise, it felt so good. My posture improved drastically and you can really feel your back muscles working all at once. I felt stronger as well.

First angle:

  1. Stand erect with your chest out and your head back. Your feet can be shoulder width to help with balance, just in case you end up falling like a tree.
  2. Then, grab your hands from behind and your elbows are straight out. Begin by clasping or grabbing your hands in any way you want. Once you have finished doing that, your chest will be sticking out. Your hands will be touching your butt as you are doing this angle. Start squeezing your back together and it feels like your shoulder blades are touching each other.
  3. Now, breathing is very important and I can not stress that enough. Like the previous exercise, as you contract your back muscles you inhale for about 3 to 4 seconds. When you inhale fully into your stomach, exhale for about 10 to 12 seconds, while maintaining maximum contraction.
  4. Once you exhale, inhale again as you slowly relax your muscles. Then, you exhale to complete this training.

Second angle (Midpoint):

  • Instead of touching your butt, it will be further away. Maybe about 4 to 6 inches from your butt. Basically, it will be midpoint between the first and the third angle. So, it depends on how further the third angle will be, which we will get to after this.
  • Once you figure that out, the breathing process is always the same and you just basically squeeze the back. Put intention into it.

Third angle:

    • The third angle is just how further you can go. For example, in the midpoint angle it was 4 to 6 inches from your butt, but this time it’s maybe about 8 to 12 inches.

Bend overs rows two for latissimus dorsi: Standing

It looks similar to the sitting version, but this is standing version, so it will be more of a challenge for your balance.

First angle:

  1. First is you stand up and put your right foot forward. Then, bend your right leg from 45 to 90 degree angle and bend your waist, so you can reach your leg. Keep your back straight.
  2. Now grab underneath your legs with both of your hands as you interlock both hands, while keeping your leg on the floor.
  3. To contract your muscles, begin by pulling your arms back like the sitting version, while you are trying to straighten your body with the resistance against your right leg.
  4. Slowly build tension as you inhale through your nose for about 3 to 4 seconds. Once you inhale, maintain that maximum contraction as you exhale through your mouth for about 10 to 12 seconds. After you release the air, slowly relax your muscles as you inhale again for about 3 to 4 seconds through your nose. Then exhale to finish the exercise.
  5. Repeat this process for the other leg as well.

Second angle (Midpoint):

  • For this angle, you just have to lift up your right leg 6 to 8 inches off the ground. Then, your back is straight and slightly bend your waist. Grab underneath the bottom of your right leg and you interlock your hands together.
  • The breathing process is the same as like every exercise introduced in the Isometrics series.
  • Repeat the process for the other leg as well.

Third angle:

    • Your right leg will be about 12 to 16 inches from the ground or until you reach a certain point where you can’t lift your leg up any further.
    • The breathing process is the same.


That’s basically the back exercises that I do with the classic isometric contraction. The good thing about this exercise is that it helped correct my posture and it strengthens my pull up repetitions.

I remember a few months back, I could barely do 2 complete pull ups. But now, I increased that number into 6 reps total.

So if anyone does this exercise, I guarantee it will help tremendously in increasing your pull ups and posture. Therefore, increasing your positive vibes with yourself and others.

There you have it! Isometrics back exercises!

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Thank you! Let you inner strength be your guide!






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