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10 Exercises That Start With I (These Will Get You Toned!)

By Author Robb

Posted on Last updated:

As a gym lover, I know how important it is to mix up my workouts to avoid boredom and plateaus.

That’s why I’ve compiled a list of 10 exercises that start with I, each with its own set of unique benefits and challenges.

From Inchworms to the Iron Cross, we’ll cover a range of exercises that target different muscle groups and offer various levels of difficulty.

So, let’s dive in and explore these exercises starting with I!

Contents Show

Incline Bench Press

The incline bench press is a bench press variation that targets the upper portion of the chest. To perform this exercise, you’ll need an incline bench set at an angle of around 30 to 45 degrees.

How To Do

  1. Begin by lying face-up on the incline bench, with your feet flat on the ground and your back pressed against the bench.
  2. Grasp the barbell with an overhand grip, with your hands shoulder-width apart.
  3. Lift the barbell off the rack and lower it down to your chest, keeping your elbows close to your body.
  4. Push the barbell back up to the starting position, making sure to keep your feet firmly planted on the ground and your back pressed against the bench.

Muscles Worked

  • Upper chest
  • Front shoulders
  • Triceps

Inverted Rows

Inverted Rows are an effective compound exercise that primarily work the back muscles. They’re a great alternative to traditional bent-over rows and can be performed with minimal equipment.

How To Do

  1. Set up a barbell in a squat rack or use a suspension trainer, such as a TRX.
  2. Lie underneath the bar or suspension trainer with your chest directly underneath the bar.
  3. Grasp the bar or handles with an overhand grip, hands shoulder-width apart.
  4. Straighten your arms and keep your body in a straight line from your head to your heels.
  5. Pull your chest up to the bar or handles, keeping your elbows close to your body.
  6. Lower your chest back down to the starting position in a controlled manner.

Muscles Worked

  • Latissimus dorsi
  • Rhomboids
  • Trapezius
  • Biceps
  • Forearms
  • Abs (stabilizers)

Incline Push-Ups

Instead of performing push-ups on the ground, you use an elevated surface like a bench, chair, or step to increase the angle of your body. This places more emphasis on your shoulders, upper chest, and triceps.

How To Do

  1. Find an elevated surface like a bench or stairs to place your hands on.
  2. Place your hands on the elevated surface, shoulder-width apart and fingers pointing forward.
  3. Position your feet together and extend your body, forming a straight line from head to toe.
  4. Engage your core and lower yourself towards the elevated surface by bending your elbows.
  5. Push yourself back up to the starting position by extending your arms.
  6. Repeat the exercise for the desired number of reps.

Muscles Worked

  • Chest muscles (pectoralis major and minor)
  • Triceps
  • Anterior deltoids (front shoulder muscles)
  • Core muscles (abdominals and lower back muscles)

Inchworms

Inchworms are an epic exercise for increasing flexibility and mobility in the hamstrings and strengthening the core muscles.

How To Do

  1. Begin in a standing position with your feet hip-width apart and arms by your sides.
  2. Hinge forward at the hips and place your hands on the ground in front of your feet.
  3. Walk your hands forward until you are in a high plank position with your arms extended and your core engaged.
  4. Pause for a second and then walk your feet forward toward your hands, while keeping your legs straight.
  5. Stand up and repeat.

Muscles Worked

  • Hamstrings
  • Core muscles
  • Shoulder muscles
  • Upper back muscles

Iron Cross

Iron Cross is a signature move in gymnastics and requires a lot of strength and practice to perform.

How To Do

  1. Begin by holding onto two parallel rings or bars, with your arms straight out to the sides.
  2. Slowly lower your body down, keeping your arms out to the sides and your feet pointed out in front of you.
  3. Hold this position for as long as you can.
  4. When you can no longer hold the position, slowly lift your body back up to the starting position.

Muscles Worked

  • Pectoralis major
  • Deltoids
  • Triceps
  • Abdominals
  • Obliques
  • Lower back muscles
  • Hip flexors
  • Glutes
  • Hamstrings

Iso Lateral Row

If you’re looking to build a defined upper back, then look no further than the Iso lateral row!

How To Do

  1. Start by sitting on the machine with your feet flat on the floor and your chest up.
  2. Reach forward and grab the handles with an overhand grip.
  3. Keep your back straight and pull the handles towards your chest.
  4. Hold for a second and then slowly release back to the starting position.
  5. Repeat for the desired number of reps.

Muscles Worked

  • Latissimus dorsi
  • Trapezius
  • Rhomboids
  • Biceps
  • Forearms

Isometric Wall Squat

If you’re looking for a challenging isometric exercise that targets your lower body, the isometric wall squat is a solid option.

In this exercise, you hold a static squat position against a wall for an extended period of time, building strength and endurance in your legs and core.

How To Do

  1. Find a clear wall space and stand with your back against the wall, feet hip-width apart.
  2. Walk your feet forward and slide your back down the wall until your hips and knees are at a 90-degree angle, like you’re sitting in an imaginary chair.
  3. Ensure your knees are directly above your ankles and your thighs are parallel to the floor.
  4. Engage your core and hold the position for as long as you can. Aim for 30 seconds to start, and gradually work up to a minute or more as you build strength.

Muscles Worked

  • Quadriceps
  • Glutes
  • Hamstrings
  • Calves
  • Core

Incline Bicep Curls

If you’re looking to isolate your biceps and build size and strength in your arms, incline bicep curls are a solid exercise to add to your routine.

They focus on the long head of the biceps, which is responsible for the bicep peak.

How To Do

  1. Set up an incline bench at a 45-degree angle.
  2. Sit with your back firmly against the bench and your feet planted on the ground.
  3. Grasp a pair of dumbbells with an underhand grip and let them hang at arm’s length by your sides.
  4. Curl the weights up towards your shoulders, keeping your elbows stationary and your upper arms locked in place.
  5. Slowly lower the weights back down to the starting position.
  6. Repeat for the desired number of reps.

Muscles Worked

  • Biceps (long head)
  • Forearms (brachioradialis)

Invisible Jump Rope

Invisible jump rope is a great way to get your heart rate up and improve your cardiovascular fitness, without the need for any equipment.

How To Do

  1. Stand with your feet shoulder-width apart, and your arms by your sides, as if holding a jump rope.
  2. Begin jumping while moving your wrists and forearms in a circular motion, as if turning a jump rope.
  3. As you jump, be sure to land on the balls of your feet and keep your knees slightly bent.
  4. Continue jumping for 30 seconds to 1 minute at a time, then rest for 15 to 30 seconds before starting again.

Muscles Worked

  • Calves
  • Quads
  • Hamstrings
  • Glutes
  • Shoulders
  • Forearms

Indian Club Swinging

Indian Club Swinging involves the use of long, tapered clubs made of wood or metal that are swung in various patterns and rhythms to provide a full-body workout

How To Do

  1. Stand with your feet shoulder-width apart and hold the Indian clubs in each hand.
  2. Start by swinging the clubs back and forth in front of your body, making sure to keep your arms straight and your shoulders relaxed.
  3. Gradually increase the speed and range of motion of the swings, and try to coordinate the movements of both arms.
  4. You can also try different patterns of swings, such as figure-eights or circles, to challenge your coordination and balance.

Muscles Worked

  • Shoulders
  • Back
  • Chest
  • Core
  • Forearms

Conclusion

Whether it’s an incline or inverted exercise variation, there are plenty of awesome exercises that start with I to choose from.

My favorites on this list are inchworms and incline bicep curls.

But what are yours? Please share them in the comments below!

That’s all for this article, but perhaps you’re interested in exercises that start with O?

Hope this helped!

Sources

https://www.verywellfit.com/how-to-do-the-inchworm-exercise-4685855

https://www.fitstream.com/exercises/iron-cross-a50