This isometric pulling routine consists of nine isomeric pulls of ten seconds each. note: heavy isometric work is good for protecting floors, to exercise quietly, when you do not want to have hundreds of pounds of weights, or when traveling.;
, From the sample workout:


The first, fourth and seventh sets were in the top positions.
The second, fifth and eight sets were done in the middle positions.
The third, sixth and ninth sets were in the bottom positions.
 Do isometrics in different positions and record them accordingly in your log, for example:


Sets one, four and seven were all done in the upper third part of the pulling motion.
Set four was done in a lower position than set one and this number was written in a lower position on the graph than set one.
Set seven was done at a higher position than set one and was written in a higher position than set one.



Set six was done in the sumo fashion and "sumo" was written above "six".
Set seven was written very high in the graph and "clean shrug" was written below.
Use abbreviations and short descriptions such as: pro for pronated grip, sup for supinated grip, med-high for medium high intensity.
Know what this routine is.
Record each isometric set, in a graph-like fashion, by numbering the sets from one to nine and left to right.
Record the vertical position of each set vertically.
Write further notes where you have the most space.
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