Written by Andrew Lenau | ISSA CPT & Sports Nutritionist
Fact checked by Tyler DiGiovanni, BSBM
FACT CHECKED
When you start working out, your workout routine may initially consist of a few compound exercises– most often including squats and lunges for sculpting your buttocks, shoulder presses, bench presses to build your upper-body strength, etc. However, suppose you really want to start seeing real progress in your fitness journey.
In that case, it becomes necessary to supplement your regimen with exercises that engage specific joints and muscle groups in your body. It doesn't matter if you're a beginner, elderly, or a seasoned athlete; you can benefit from including isolation exercises in your programming.
In this guide, I will explain the best isolation exercise for each muscle group and add some tips 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 Advantages and Disadvantages
- How To Add Isolation Exercises To Your Routine
Best Isolation Exercises For Every Muscle Group
In this section, I will give some of the best isolation exercises to add to your routine. I will also give you the benefits of every movement, a step-by-step guide on performing it, and variations you can do.
Upper Body Isolation Exercises
Upper body isolation exercises are a great addition to your routine, regardless of whether you're trying to become the next world's strongest man, improve your physique, see significant muscle growth, or simply reduce the risk of injuries.
Triceps
1. Tricep Kickbacks
Benefits:
Tricep kickbacks are a fantastic way to hit the triceps to improve definition and get a great pump in the process. You don't need a ton of weight; instead, focus on the mind-muscle connection and squeeze at the top of the movement, resulting in strength gains.
Step-by-Step Guide:
- Stand with a dumbbell in each hand while maintaining a slight bend in the knees.
- Hinge at the hips, keep the back straight and position your upper arms so that they are parallel to the ground.
- Extend your arm behind you, squeezing the triceps at the top.
- Slowly return to the starting position, control the movement throughout, and not swing the weight to make it easier.
Variations:
- Seated Tricep Kickbacks: It's pretty much the same movement but from a seated position, which adds more stability.
- Single-Arm Tricep Kickbacks: Instead of doing both arms simultaneously, focus on one arm to isolate each tricep individually.
2. Overhead Tricep Extensions
Benefits:
If you want to focus on building strength in your triceps, especially in the long head, then overhead extensions are a fantastic option. They don't need a lot of equipment to be effective and can be added to any upper-body workout.
Step-by-Step Guide:
- Start by using a cable machine with a rope attachment or grab a dumbbell with both hands.
- Extend the weight fully overhead from a standing or seated position (to improve stability), contracting the triceps at the top.
- Lower the weight under control to the starting position with your elbows tucked close to your body.
Variations:
- Skull Crushers: Despite the name, they are a great exercise similar to an overhead extension. To perform, lay on a bench with a barbell, dumbbells, or EZ curl bar and lower it to your forehead.
- Dumbbell Overhead Tricep Extensions: Use two dumbbells and alternate arms to isolate the tricep you're trying to work better.
Biceps
3. Concentration Curls
Benefits:
The key to massive biceps is isolating them while focusing on the peak contraction. Concentration curls help you to do this and are a great way to finish a back or bicep workout.
Step-by-Step Guide:
- Sit on a bench or box with a dumbbell in one hand and then have that same arm extended over the knee.
- Starting from the bottom, curl the dumbbell up while focusing on isolating the biceps and the contraction.
- Lower the weight with control, allowing a full range of motion and stretch at the bottom.
Variations:
- Standing Concentration Curls: Perform the same movement while standing for an additional challenge.
- Alternating Concentration Curls: Alternate curls between each arm to work on the core and improve balance.
4. Hammer Curls
Benefits:
By keeping your hands neutral, you isolate the biceps brachii. This is the muscle that many consider essential to work for aesthetics because it is easily visible and helps improve overall strength.
Step-by-Step Guide:
- Bend at the elbow while holding dumbbells with a neutral grip (palms facing each other).
- Curl the weights toward your shoulders, keeping your elbows close to your body and palms facing in.
- Squeeze hard at the top and slowly lower back into the starting position.
Variations:
- Cross-Body Hammer Curls: This simple variation requires you to bring the dumbbell across your body for a different angle that hits the biceps slightly differently.
- Incline Hammer Curls: This is a personal favorite of mine because doing a hammer curl on an incline bench helps you to get a better stretch and contraction during the movement.
Forearms
5. Wrist Curls
Benefits:
Wrist curls are probably the most common isolate exercise to build forearm strength as they are incredibly effective for increasing muscle thickness and power from the wrist joint.
Step-by-Step Guide:
- Kneel behind a bench or box, holding a dumbbell with palms facing up and forearms resting on the stable surface.
- Arms should be shoulder width apart and back flat.
- Curl the wrist upward slowly, contracting the forearm muscles.
- Lower the weight slowly to the starting position.
Variations:
- Barbell Wrist Curls: Use a barbell for a different grip and added resistance.
6. Reverse Wrist Curls
Benefits:
Try this alternative once you get comfortable with standard wrist curls. Instead of your palms facing upward, they face the floor, which engages the forearm extensor muscles and focuses slightly more on the wrist. These can really help get the appearance of bigger forearms.
Step-by-Step Guide:
- Sit on a bench or kneel behind a bench, holding a dumbbell in each hand with palms facing down.
- Arms shoulder width apart and curl the wrist downward, fully contracting the extensor muscles.
- Lift the weight back up with control to the beginning position.
Variations:
- Reverse Barbell Wrist Curls: Use a barbell instead of dumbbells for increased resistance.
- Forearm Roller Exercises: Use a forearm roller to target flexor and extensor muscles in the same movement. They are cheap to buy or make and one of the best ways to work the forearms.
Chest
7. Dumbbell Flyes
Benefits:
A classic movement for isolating the chest muscles, the dumbbell flyes target the outer chest, can reduce upper back pain, increase range of motion, and can lead to significant bench press increases.
Step-by-Step Guide:
- Lie on a bench, holding dumbbells with palms facing each other.
- Open your arms wide, feeling the stretch throughout your chest.
- Arms should be straight but not locked out.
-
Bring the weights back together, squeezing the chest at the top.
- Control the movement at the bottom to prevent shoulder strain and reduce the risk of injury.
Variations:
- Incline Dumbbell Flyes: Perform the exercise on an incline bench for more upper chest engagement.
8. Cable Crossovers
Benefits:
Like chest flyes, cable crossovers add a more dynamic range of motion that effectively isolates the inner chest, improves definition, and can increase shoulder mobility.
Step-by-Step Guide:
- Use a cable machine set about chest height.
- Bring your arms across your body, squeezing the chest at the center, and pause for a 1-second count.
- Control the movement and feel the chest muscles working.
- Slowly lower back to the beginning, feeling the stretch at the bottom.
Variations:
- High to Low Cable Crossovers: Change the cable pulley position for a different angle that targets parts of the chest differently.
Back
9. Lat Pulldowns
Benefits:
Lat pulldowns are one of the best ways to target the latissimus dorsi, which can improve upper back development and posture. Building the lats up can lead to that sought-after V-taper physique.
Step-by-Step Guide:
- Use a cable machine and grip the bar with an overhand grip, hands slightly wider than shoulder-width.
- Lean slightly back and pull the bar towards the chest, keeping the back straight and core tight.
- Squeeze the lats and shoulder blades at the bottom and control the upward movement.
- At the top, get a good stretch on the lats before starting the next rep.
Variations:
- Wide-Grip Lat Pulldowns: Using a wider grip targets the outer lats better.
- Close-Grip Lat Pulldowns: Bring your hands closer for more inner lat engagement.
10. Seated Cable Rows
Benefits:
If you've struggled to build thickness in the middle back, seated cable rows must be incorporated into your workout. It also engages the rhomboids and traps for overall back development.
Step-by-Step Guide:
- Sit on a cable row machine, feet on the platform. Use a close grip attachment.
- Row the cable towards your lower abdomen.
- Squeeze your shoulder blades together once you get close to your abdomen.
- Keep your back straight and chest up throughout the movement.
- Wide-Grip Seated Cable Rows: Use a wide grip for outer back development.
- Reverse Grip Seated Cable Rows: Switch the grip into a reverse grip for varied muscle activation and better forearm engagement.
Shoulders
11. Lateral Raises
Benefits:
The side lateral raise is an incredibly effective shoulder-building movement that isolates the lateral head of the deltoids.
Step-by-Step Guide:
- Standing or seated, hold dumbbells at your sides with a slight bend in your elbows.
- Keep your back straight, core tight, and eyes looking straight ahead.
- Lift the weights laterally until they reach shoulder height and pause for a one-second hold.
- Lower the dumbbells with control to complete 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 increase the engagement of the forearms and hit the delts slightly differently.
12. Face Pulls
Benefits:
Incorporating face pulls into your programming is one of the best ways to hit the often-neglected rear delts. Strengthening the rear delts can lead to better shoulder strength and reduced risk of injuries.
Step-by-Step Guide:
- Use a cable machine with a rope attachment and set it at face level.
- Lean slightly back.
- Palms should be facing in, and elbows should flare out.
- Pull the rope towards your face, keeping your shoulders rolled back to engage the rear delts fully.
- Keep your upper arms parallel to the ground and control the movement.
- 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 allow you to do simple and complex movements. So, making sure that you work them is essential for overall strength and stability.
To keep this article from being as long as a book, I will focus on the major muscle groups that can be found in the lower body.
Hamstrings
13. Hamstring Curls
Benefits:
It can be performed in various positions and makes a great addition to any leg workout as it effectively targets and isolates the hamstrings.
Step-by-Step Guide:
- Use a lying hamstring machine and lay face down with the pad behind your ankles.
- The key to the best hamstring engagement is to ensure proper machine setup before you start.
- Curl your legs towards your glutes, squeezing the hamstrings at the movement's top.
-
Lower the weight in a controlled manner to complete 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 target various parts of the hamstrings and experiment to see what works best for you.
14. Romanian Deadlifts
Benefits:
Romanian deadlifts should become an important aspect of your workout program if it isn't already. It engages the hamstrings and glutes for better lower body development and increased flexibility.
Step-by-Step Guide:
- Hold a barbell or set of dumbbells in front of your thighs with a shoulder-width grip.
- Keep your back straight while hinging at your hips, and lower the weight towards the floor.
- Squeeze your glutes as you return to the starting position.
- Focus 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 can improve coordination.
- Kettlebell Romanian Deadlifts: Perform the exercise with a kettlebell for variety and more forearm engagement.
Quads
15. Leg Extensions
Benefits:
Leg extensions target mainly the quadriceps, which can lead to better size and definition on the front of the thighs.
Step-by-Step Guide:
- Sit on a leg extension machine, adjusting the pad to ankle height.
- Extend your legs upward, fully contracting the quadriceps and exhaling as you do so.
-
Lower the weight with control to complete the repetition.
- Avoid locking out the knees at the top to reduce the risk of injuries to your knees.
Variations:
- Single Leg Extensions: Perform one leg at a time for better unilateral focus.
Another great variation is to experiment with different foot positions on the machine. Varied foot placement puts the focus on different parts of the quads.
16. Bulgarian Split Squats
Benefits:
As a single leg, unilateral movement, Bulgarian Split Squats target the quads while engaging stabilizing muscles.
Step-by-Step Guide:
- Stand a few feet away from a bench or platform.
- Place one foot behind you on the bench, with the laces of your shoe facing down.
- Lower your body into a lunge position, keeping the front knee above the ankle.
- 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 different angle and deeper range of motion.
Glutes
17. Glute Kickbacks
Benefits:
It is easily one of the best exercises because it is a simple exercise that isolates and activates the glute muscles for better development and strength gains.
Step-by-Step Guide:
- Use a cable machine with an ankle strap attachment at the lowest position.
- Attach the strap to one ankle and stand facing the machine.
- Kick the strapped leg backward, squeezing the glutes at the top.
- Slowly return to the starting position to keep the muscles under tension.
Variations:
- Booty Band Donkey Kicks: Perform the exercise on all fours with a booty band at a different angle that hits the gluteal muscles differently.
- Resistance Band Kickbacks: Experiment with resistance bands for added variety.
18. Hip Thrusts
Benefits:
Hip Thrust is a glute bridge variation I recommend including in almost every leg workout. They provide a full range of motion and target the lower/upper glutes.
Step-by-Step Guide:
- Start by sitting on the ground with your knees bent and your feet shoulder-width apart.
- The upper back should be against the edge in the center of the bench.
- Drive through your heels, squeeze your glutes, and lift your hips towards the ceiling.
- Keep your core tight and lower yourself slowly until your body is almost touching the floor.
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
Benefits:
When it comes to weight training, calves are often ignored. Adding calf raises to your lower body workout can improve lower leg development and isolate the muscles in the calves.
Step-by-Step Guide:
- Stand on a raised surface, such as a step, with heels hanging off the edge.
- 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
Benefits:
Donkey calf raises provide a unique stretch and contraction in the gastrocnemius muscles for better calf development from a bent-over position. This was a staple of Arnold Schwarzenegger's calf workout.
Step-by-Step Guide:
- Position yourself on a donkey calf raise machine or any elevated surface.
- Bend at the hips, keeping your back straight and chest up.
- Place your toes on the edge of the platform, heels hanging off.
- Lift your heels by pushing through the balls of your feet.
- Squeeze the calves at the top of the movement.
Variations:
- Foot Placement: Adjust the foot positioning for different 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 main muscle groups that play an essential role in stabilizing the body and providing movement and rotation of the torso. Unfortunately, isolating these muscle groups can be difficult, so the exercises I have below are as close as it gets to doing so.
My biggest recommendation for isolating the core is to focus on your mind-muscle connection and proper breathing techniques.
Rectus Abdominis
21. Hanging Knee Raises
Benefits:
Hanging leg raises is a fun and challenging exercise that isolates the rectus abdominis for better lower abdominal strength and definition.
Step-by-Step Guide:
- Hang from a pull-up bar with arms fully extended.
- Lift your knees upward, keeping them together.
- Squeeze the abs at the top of the movement and exhale.
- Lower your legs with control to the starting position.
Variations:
- Hanging Leg Raise: Keep your legs straight and bring you feet as high as they can go..
- Hanging Leg Raise with a Twist: Add a twist at the top for more oblique engagement.
22. Ab Rollouts
Benefits:
If you want to engage the entire core, including the rectus abdominis and obliques, then ab rollouts must be included in your workout.
Step-by-Step Guide:
- Kneel on the floor with an ab wheel before you.
- Roll the wheel forward, extending your body.
- Keep your body in a straight line with your back flat.
- Roll forward until you feel like you're about to collapse.
- 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 different range of motion and more oblique engagement.
Obliques
23. Russian Twists
Benefits:
Developed for Soviet soldiers during the Cold War, this popular exercise targets the obliques for a leaner and stronger look.
Step-by-Step Guide:
- Sit on the ground, leaning back slightly.
- Lift your legs off the ground and keep them slightly bent.
- With your hands laced together, rotate your torso from side to side, engaging the obliques.
Variations:
- Weighted Russian Twists: Hold a weight or medicine ball for additional resistance.
- Decline Russian Twists: Perform the exercise on a decline bench to hit the muscles from a different angle.
24. Side Planks
Benefits:
Side planks are excellent for strengthening the obliques and promoting lateral core stability.
Step-by-Step Guide:
- Lie on one side with your legs extended and stacked on each other.
- Support your body on one forearm and the side of your foot.
- Keep your body in a straight line from head to heels.
- Hold the position, engaging the obliques.
- Make sure to breathe and hold for 30-90 seconds.
Variations:
- Side Plank Leg Raise: Lift the top leg during the side plank for a stability challenge.
- Side Plank from Knees: To make the movement slightly easier, perform the exercise by sitting on one hip and your legs folded behind you.
Isolation Exercises Benefits And Disadvantages
Isolation exercises can help anyone who wants to focus on better aesthetics and muscle development; however, they have advantages and disadvantages when compared to compound exercise.
Benefits
- Precision: Isolation exercises better target a specific muscle group, allowing for focused development and more muscle mass.
- Definition: They can significantly improve muscle definition, especially in muscle areas where compound movements may not fully hit.
- Rehabilitation: Isolation movements are helpful if you have a specific injury or want to prevent one.
Disadvantages
- Time-Consuming: Isolation exercises can be more time-consuming than compound movements, especially when targeting more than one muscle group.
- Limited Functional Movement: While they are great for aesthetics, some isolation exercises lack functional movement patterns in everyday activities and compound lifts that hit multiple muscle groups.
- Potential Imbalances: Focusing too much on isolation exercises can lead to muscle imbalances if not appropriately paired with compound movements.
How to Add Isolation Exercises to Your Routine
Building a well-rounded fitness routine requires a healthy blend of compound and isolation exercises. If you have a routine that offers too many isolation exercises, it allows you to hit a higher volume of repetitions. Still, you don't tax the muscles nearly enough to see significant results.
To optimize muscle engagement and effectiveness, I recommend incorporating only one or two isolation exercises (toward the end of the workout) per trained muscle group. Check out our article about what compound exercises you should incorporate towards the beginning of your workouts.
Andrew Lenau
Author