24 Best Isolation Exercises By Muscle Groups

If you start figuring out, your workout routine may initially consist of a number of compound exercises– most frequently including squats and lunges for sculpting your buttocks, shoulder presses, bench presses to construct your upper-body strength, etc. Nonetheless, suppose you actually need to begin seeing real progress in your fitness journey. 

In that case, it becomes crucial to complement your regimen with exercises that engage specific joints and muscle groups in your body. It doesn’t matter if you happen to’re a beginner, elderly, or a seasoned athlete; you may profit from including isolation exercises in your programming.

On this guide, I’ll explain one of the best isolation exercise for every muscle group and add some suggestions I give my clients to take full advantage of what isolation exercises can offer. 

Table of Contents

• Best Upper Body Isolation Exercises
• Triceps
• Biceps
• Forearms
• Chest
• Back
• Shoulders
• Best Lower Body Isolation Exercises
• Hamstrings
• Quads
• Glutes
• Calves
• Core Isolation Exercises
• Rectus Abdominis
• Obliques
• Isolation Exercises Benefits and Disadvantages
• How To Add Isolation Exercises To Your Routine

Best Isolation Exercises For Every Muscle Group

On this section, I’ll give a few of one of the best isolation exercises so as to add to your routine. I may even provide you with the advantages of each movement, a step-by-step guide on performing it, and variations you may do. 

Upper Body Isolation Exercises

Upper body isolation exercises are an excellent addition to your routine, no matter whether you are attempting to develop into the following world’s strongest man, improve your physique, see significant muscle growth, or just reduce the danger of injuries. 

Triceps

1. Tricep Kickbacks

Advantages:

Tricep kickbacks are a improbable approach to hit the triceps to enhance definition and get an excellent pump in the method. You do not need a ton of weight; as a substitute, deal with the mind-muscle connection and squeeze at the highest of the movement, leading to strength gains. 

Step-by-Step Guide:

1. Stand with a dumbbell in each hand while maintaining a slight bend within the knees.
2. Hinge on the hips, keep the back straight and position your upper arms so that they’re parallel to the bottom.
3. Extend your arm behind you, squeezing the triceps at the highest.
4. Slowly return to the starting position, control the movement throughout, and never swing the load to make it easier.

Variations:

• Seated Tricep Kickbacks: It’s just about the identical movement but from a seated position, which adds more stability. 
• Single-Arm Tricep Kickbacks: As a substitute of doing each arms concurrently, deal with one arm to isolate each tricep individually.

2. Overhead Tricep Extensions

Advantages:

If you ought to deal with constructing strength in your triceps, especially within the long head, then overhead extensions are a improbable option. They do not need a variety of equipment to be effective and will be added to any upper-body workout.

Step-by-Step Guide:

1. Start through the use of a cable machine with a rope attachment or grab a dumbbell with each hands.
2. Extend the load fully overhead from a standing or seated position (to enhance stability), contracting the triceps at the highest.  
3. Lower the load under control to the starting position along with your elbows tucked near your body.

Variations:

• Skull Crushers: Despite the name, they’re an excellent exercise just like an overhead extension. To perform, lay on a bench with a barbell, dumbbells, or EZ curl bar and lower it to your brow.  
• Dumbbell Overhead Tricep Extensions: Use two dumbbells and alternate arms to isolate the tricep you are attempting to work higher.  

Biceps

3. Concentration Curls

Advantages:

The important thing to massive biceps is isolating them while specializing in the height contraction. Concentration curls provide help to to do that and are an excellent approach to finish a back or bicep workout. 

Step-by-Step Guide:

1. Sit on a bench or box with a dumbbell in a single hand after which have that very same arm prolonged over the knee.
2. Ranging from the underside, curl the dumbbell up while specializing in isolating the biceps and the contraction. 
3. Lower the load with control, allowing a full range of motion and stretch at the underside.

Variations:

• Standing Concentration Curls: Perform the identical movement while standing for a further challenge.
• Alternating Concentration Curls: Alternate curls between each arm to work on the core and improve balance.

4. Hammer Curls

Advantages:

By keeping your hands neutral, you isolate the biceps brachii. That is the muscle that many consider essential to work for aesthetics since it is well visible and helps improve overall strength.  

Step-by-Step Guide:

1. Bend on the elbow while holding dumbbells with a neutral grip (palms facing one another).
2. Curl the weights toward your shoulders, keeping your elbows near your body and palms facing in.
3. Squeeze hard at the highest and slowly lower back into the starting position. 

Variations:

• Cross-Body Hammer Curls: This straightforward variation requires you to bring the dumbbell across your body for a special angle that hits the biceps barely otherwise.
• Incline Hammer Curls: It is a personal favorite of mine because doing a hammer curl on an incline bench lets you get a greater stretch and contraction in the course of the movement. 

Forearms

5. Wrist Curls

Advantages:

Wrist curls are probably probably the most common isolate exercise to construct forearm strength as they’re incredibly effective for increasing muscle thickness and power from the wrist joint.  

Step-by-Step Guide:

1. Kneel behind a bench or box, holding a dumbbell with palms facing up and forearms resting on the stable surface.
2. Arms must be shoulder width apart and back flat.
3. Curl the wrist upward slowly, contracting the forearm muscles.
4. Lower the load slowly to the starting position.

Variations:

• Barbell Wrist Curls: Use a barbell for a special grip and added resistance.

6. Reverse Wrist Curls

Advantages:

Do this alternative when you get comfortable with standard wrist curls. As a substitute of your palms facing upward, they face the ground, which engages the forearm extensor muscles and focuses barely more on the wrist. These can really help get the looks of larger forearms.

Step-by-Step Guide:

1. Sit on a bench or kneel behind a bench, holding a dumbbell in each hand with palms facing down.
2. Arms shoulder width apart and curl the wrist downward, fully contracting the extensor muscles.
3. Lift the load back up with control to the start position.

Variations:

• Reverse Barbell Wrist Curls: Use a barbell as a substitute of dumbbells for increased resistance.
• Forearm Roller Exercises: Use a forearm roller to focus on flexor and extensor muscles in the identical movement. They’re low cost to purchase or make and probably the greatest ways to work the forearms. 

Chest

7. Dumbbell Flyes

Advantages:

A classic movement for isolating the chest muscles, the dumbbell flyes goal the outer chest, can reduce upper back pain, increase range of motion, and may result in significant bench press increases.

Step-by-Step Guide:

1. Lie on a bench, holding dumbbells with palms facing one another.
2. Open your arms wide, feeling the stretch throughout your chest.
3. Arms must be straight but not locked out. 

4. Bring the weights back together, squeezing the chest at the highest.

5. Control the movement at the underside to forestall shoulder strain and reduce the danger of injury.

Variations:

8. Cable Crossovers

Advantages:

Like chest flyes, cable crossovers add a more dynamic range of motion that effectively isolates the inner chest, improves definition, and may increase shoulder mobility. 

Step-by-Step Guide:

1. Use a cable machine set about chest height. 
2. Bring your arms across your body, squeezing the chest at the middle, and pause for a 1-second count.
3. Control the movement and feel the chest muscles working.
4. Slowly lower back to the start, feeling the stretch at the underside.

Variations:

• High to Low Cable Crossovers: Change the cable pulley position for a special angle that targets parts of the chest otherwise.

Back

9. Lat Pulldowns

Advantages:

Lat pulldowns are probably the greatest ways to focus on the latissimus dorsi, which might improve upper back development and posture. Constructing the lats up can result in that sought-after V-taper physique. 

Step-by-Step Guide:

1. Use a cable machine and grip the bar with an overhand grip, hands barely wider than shoulder-width.
2. Lean barely back and pull the bar towards the chest, keeping the back straight and core tight.
3. Squeeze the lats and shoulder blades at the underside and control the upward movement.
4. At the highest, get a very good stretch on the lats before starting the following rep. 

Variations:

• Wide-Grip Lat Pulldowns: Using a wider grip targets the outer lats higher.
• Close-Grip Lat Pulldowns: Bring your hands closer for more inner lat engagement.

10. Seated Cable Rows

Advantages:

In the event you’ve struggled to construct thickness in the center back, seated cable rows should be incorporated into your workout. It also engages the rhomboids and traps for overall back development.

Step-by-Step Guide:

1. Sit on a cable row machine, feet on the platform. Use an in depth grip attachment.
2. Row the cable towards your lower abdomen.
3. Squeeze your shoulder blades together when you get near your abdomen.
4. Keep your back straight and chest up throughout the movement. 

Variations:

• Wide-Grip Seated Cable Rows: Use a large grip for outer back development.
• Reverse Grip Seated Cable Rows: Switch the grip right into a reverse grip for various muscle activation and higher forearm engagement.

Shoulders

11. Lateral Raises

Advantages:

The side lateral raise is an incredibly effective shoulder-building movement that isolates the lateral head of the deltoids. 

Step-by-Step Guide:

1. Standing or seated, hold dumbbells at your sides with a slight bend in your elbows.
2. Keep your back straight, core tight, and eyes looking straight ahead. 
3. Lift the weights laterally until they reach shoulder height and pause for a one-second hold.
4. Lower the dumbbells with control to finish the rep.

Variations:

• Cable Lateral Raises: Use cable machines for constant tension on the deltoids.
• Kettlebell Lateral Raises: Perform the movement with a kettlebell to extend the engagement of the forearms and hit the delts barely otherwise.

12. Face Pulls

Advantages:

Incorporating face pulls into your programming is probably the greatest ways to hit the often-neglected rear delts. Strengthening the rear delts can lead to raised shoulder strength and reduced risk of injuries. 

Step-by-Step Guide:

1. Use a cable machine with a rope attachment and set it at face level.
2. Lean barely back. 
3. Palms must be facing in, and elbows should flare out. 
4. Pull the rope towards your face, keeping your shoulders rolled back to interact the rear delts fully.
5. Keep your upper arms parallel to the bottom and control the movement.

Variations:

• Rope Face Pulls with External Rotation: Add an external rotation for increased shoulder engagement.

Lower Body Isolation Exercises

The lower body comprises many strong muscles that can help you do easy and complicated movements. So, ensuring that you simply work them is crucial for overall strength and stability. 

To maintain this text from being so long as a book, I’ll deal with the foremost muscle groups that will be present in the lower body. 

Hamstrings

13. Hamstring Curls

Advantages:

It will probably be performed in various positions and makes an excellent addition to any leg workout because it effectively targets and isolates the hamstrings.

Step-by-Step Guide:

1. Use a lying hamstring machine and lay face down with the pad behind your ankles.
2. The important thing to one of the best hamstring engagement is to make sure proper machine setup before you begin. 
3. Curl your legs towards your glutes, squeezing the hamstrings on the movement’s top.

4. Lower the load in a controlled manner to finish the repetition and stretch the muscles.

Variations:

• Single-Leg Hamstring Curls: Perform single-leg hamstring curls for unilateral focus.
• Varied Foot Positions: Utilize different foot positions to focus on various parts of the hamstrings and experiment to see what works best for you.

14. Romanian Deadlifts

Advantages:

Romanian deadlifts should develop into a crucial aspect of your workout program if it is not already. It engages the hamstrings and glutes for higher lower body development and increased flexibility.

Step-by-Step Guide:

1. Hold a barbell or set of dumbbells in front of your thighs with a shoulder-width grip.
2. Keep your back straight while hinging at your hips, and lower the load towards the ground.
3. Squeeze your glutes as you come to the starting position.
4. Concentrate on the hip extension to activate the lower glutes effectively.

Variations:

• Single Leg Romanian Deadlifts: A fun alternative that works one leg at a time and may improve coordination. 
• Kettlebell Romanian Deadlifts: Perform the exercise with a kettlebell for variety and more forearm engagement.

Quads

15. Leg Extensions

Advantages:

Leg extensions goal mainly the quadriceps, which might lead to raised size and definition on the front of the thighs. 

Step-by-Step Guide:

1. Sit on a leg extension machine, adjusting the pad to ankle height.
2. Extend your legs upward, fully contracting the quadriceps and exhaling as you accomplish that.

3. Lower the load with control to finish the repetition.

4. Avoid locking out the knees at the highest to scale back the danger of injuries to your knees.

Variations:

• Single Leg Extensions: Perform one leg at a time for higher unilateral focus.

One other great variation is to experiment with different foot positions on the machine. Varied foot placement puts the deal with different parts of the quads.

16. Bulgarian Split Squats

Advantages:

As a single leg, unilateral movement, Bulgarian Split Squats goal the quads while engaging stabilizing muscles. 

Step-by-Step Guide:

1. Stand a number of feet away from a bench or platform.
2. Place one foot behind you on the bench, with the laces of your shoe facing down.
3. Lower your body right into a lunge position, keeping the front knee above the ankle.
4. Push through the front foot to return to the starting position.

Variations:

• DB Bulgarian Split Squat: Hold dumbbells or kettlebells for added resistance.
• Elevated Bulgarian Split Squat: Elevate the front foot for a special angle and deeper range of motion.

Glutes

17. Glute Kickbacks

Advantages:

It is well probably the greatest exercises since it is an easy exercise that isolates and prompts the glute muscles for higher development and strength gains.

Step-by-Step Guide:

1. Use a cable machine with an ankle strap attachment at the bottom position.
2. Attach the strap to at least one ankle and stand facing the machine.
3. Kick the strapped leg backward, squeezing the glutes at the highest.
4. Slowly return to the starting position to maintain the muscles under tension.

Variations:

• Booty Band Donkey Kicks: Perform the exercise on all fours with a booty band at a special angle that hits the gluteal muscles otherwise.
• Resistance Band Kickbacks: Experiment with resistance bands for added variety.

18. Hip Thrusts

Advantages:

Hip Thrust is a glute bridge variation I like to recommend including in almost every leg workout. They supply a full range of motion and goal the lower/upper glutes.

Step-by-Step Guide:

1. Start by sitting on the bottom along with your knees bent and your feet shoulder-width apart. 
2. The upper back must be against the sting in the middle of the bench.
3. Drive through your heels, squeeze your glutes, and lift your hips towards the ceiling.
4. Keep your core tight and lower yourself slowly until your body is nearly touching the ground. 

Variations:

• Single-leg Hip Thrusts: Perform single-leg hip thrusts for more unilateral focus and core engagement.
• Booty Band Hip Thrusts: Use a resistance band placed above the knees for added tension.

Calves

19. Calf Raises

Advantages:

On the subject of weight training, calves are sometimes ignored. Adding calf raises to your lower body workout can improve lower leg development and isolate the muscles within the calves.  

Step-by-Step Guide:

1. Stand on a raised surface, equivalent to a step, with heels hanging off the sting.
2. Lift your heels, contract the calves, and lower them below the step level.

Variations:

• Foot Placement: Perform the exercise with different foot positions (toes in, toes out).
• Calf Raise Machine: Use a calf-raise machine for added stability and resistance.

20. Donkey Calf Raises

Advantages:

Donkey calf raises provide a novel stretch and contraction within the gastrocnemius muscles for higher calf development from a bent-over position. This was a staple of Arnold Schwarzenegger’s calf workout.

Step-by-Step Guide:

1. Position yourself on a donkey calf raise machine or any elevated surface.
2. Bend on the hips, keeping your back straight and chest up.
3. Place your toes on the sting of the platform, heels hanging off.
4. Lift your heels by pushing through the balls of your feet.
5. Squeeze the calves at the highest of the movement.

Variations:

• Foot Placement: Adjust the foot positioning for various engagement angles throughout the muscles.
• Partner Donkey Calf Raises: Use a Smith machine or have a partner provide resistance for an added challenge.

Core Isolation Exercises

The core is made up of two important muscle groups that play a necessary role in stabilizing the body and providing movement and rotation of the torso. Unfortunately, isolating these muscle groups will be difficult, so the exercises I even have below are as close because it gets to doing so. 

My biggest advice for isolating the core is to deal with your mind-muscle connection and proper respiration techniques.  

Rectus Abdominis 

21. Hanging Knee Raises

Advantages:

Hanging leg raises is a fun and difficult exercise that isolates the rectus abdominis for higher lower abdominal strength and definition.

Step-by-Step Guide:

1. Hang from a pull-up bar with arms fully prolonged.
2. Lift your knees upward, keeping them together.
3. Squeeze the abs at the highest of the movement and exhale.
4. Lower your legs with control to the starting position. 

Variations:

• Hanging Leg Raise: Keep your legs straight and convey you feet as high as they will go.. 
• Hanging Leg Raise with a Twist: Add a twist at the highest for more oblique engagement.

22. Ab Rollouts

Advantages:

If you ought to engage the complete core, including the rectus abdominis and obliques, then ab rollouts should be included in your workout.

Step-by-Step Guide:

1. Kneel on the ground with an ab wheel before you.
2. Roll the wheel forward, extending your body.
3. Keep your body in a straight line along with your back flat.
4. Roll forward until you are feeling such as you’re about to collapse.
5. Roll back to the starting position with control.

Variations:

• Standing Ab Rollouts: Start the exercise from a standing position for added time under tension and difficulty.
• Exercise Ball Ab Rollouts: Use an exercise ball for a special range of motion and more oblique engagement.

Obliques

23. Russian Twists

Advantages:

Developed for Soviet soldiers in the course of the Cold War, this popular exercise targets the obliques for a leaner and stronger look.

Step-by-Step Guide:

1. Sit on the bottom, leaning back barely.
2. Lift your legs off the bottom and keep them barely bent.
3. Along with your hands laced together, rotate your torso backward and forward, engaging the obliques.

Variations:

• Weighted Russian Twists: Hold a weight or medicine ball for added resistance.
• Decline Russian Twists: Perform the exercise on a decline bench to hit the muscles from a special angle.

24. Side Planks

Advantages:

Side planks are excellent for strengthening the obliques and promoting lateral core stability.

Step-by-Step Guide:

1. Lie on one side along with your legs prolonged and stacked on one another. 
2. Support your body on one forearm and the side of your foot.
3. Keep your body in a straight line from head to heels.
4. Hold the position, engaging the obliques.
5. Be sure that to breathe and hold for 30-90 seconds.

Variations:

• Side Plank Leg Raise: Lift the highest leg in the course of the side plank for a stability challenge.
• Side Plank from Knees: To make the movement barely easier, perform the exercise by sitting on one hip and your legs folded behind you.

Isolation Exercises Advantages And Disadvantages

Isolation exercises will help anyone who desires to deal with higher aesthetics and muscle development; nonetheless, they’ve benefits and drawbacks when put next to compound exercise.

Advantages

• Precision: Isolation exercises higher goal a particular muscle group, allowing for focused development and more muscle mass.
• Definition: They will significantly improve muscle definition, especially in muscle areas where compound movements may not fully hit.
• Rehabilitation: Isolation movements are helpful if you’ve a particular injury or want to forestall one.

Disadvantages

• Time-Consuming: Isolation exercises will be more time-consuming than compound movements, especially when targeting a couple of muscle group.
• Limited Functional Movement: While they’re great for aesthetics, some isolation exercises lack functional movement patterns in on a regular basis activities and compound lifts that hit multiple muscle groups.
• Potential Imbalances: Focusing an excessive amount of on isolation exercises can result in muscle imbalances if not appropriately paired with compound movements.

The right way to Add Isolation Exercises to Your Routine

Constructing a well-rounded fitness routine requires a healthy mix of compound and isolation exercises. If you’ve a routine that provides too many isolation exercises, it permits you to hit a better volume of repetitions. Still, you do not tax the muscles nearly enough to see significant results. 

To optimize muscle engagement and effectiveness, I like to recommend incorporating just one or two isolation exercises (toward the tip of the workout) per trained muscle group. Try our article about what compound exercises you need to incorporate towards the start of your workouts.