Fitness Volt
  • News
    • Bodybuilding
    • Strongman
    • Powerlifting
    • Armwrestling
    • CrossFit
    • Results
    • Arnold Classic
    • Mr. Olympia
    • 2025 WSM
  • Workouts
    • Training
    • Workout Plans
    • Celebrity Workouts
    • Training Programs
    • Mastering The Deadlift
  • Exercise Guides
    • Muscle Groups
    • Arms
    • Back
    • Chest
    • Core
    • Legs and Glutes
    • Mobility & Stretching
    • Shoulders
    • Yoga
  • Nutrition
    • Diet
    • Fasting
    • Diet Plans
    • Nutrition Tips
    • Supplements
    • Reviews
    • Food Facts
  • Calculators
  • More
    • Forum
    • Strength Standards
    • DIY
    • Profiles
    • Motivation
    • Videos
    • MMA
No Result
View All Result
Fitness Volt
  • News
    • Bodybuilding
    • Strongman
    • Powerlifting
    • Armwrestling
    • CrossFit
    • Results
    • Arnold Classic
    • Mr. Olympia
    • 2025 WSM
  • Workouts
    • Training
    • Workout Plans
    • Celebrity Workouts
    • Training Programs
    • Mastering The Deadlift
  • Exercise Guides
    • Muscle Groups
    • Arms
    • Back
    • Chest
    • Core
    • Legs and Glutes
    • Mobility & Stretching
    • Shoulders
    • Yoga
  • Nutrition
    • Diet
    • Fasting
    • Diet Plans
    • Nutrition Tips
    • Supplements
    • Reviews
    • Food Facts
  • Calculators
  • More
    • Forum
    • Strength Standards
    • DIY
    • Profiles
    • Motivation
    • Videos
    • MMA
No Result
View All Result
Fitness Volt
No Result
View All Result
Home » Training » Training Exercises
Fact Checked
Fact Checked
This article was written by one of our team of experienced writers, and fact-checked by our experts or our editors. The numbers in parentheses (e.g., 1, 2, 3, etc.) throughout the article are reference links to peer-reviewed studies.
Our team of experts includes a board-certified physician, nutritionists, dietitians, certified personal trainers, strength training experts, and exercise specialists.
Read Our Editorial Process

81 Best Isolation Exercises By Muscle Groups

The ultimate treasure trove of isolation exercises.

Written by Vidur Saini

Last Updated on17 June, 2024 | 2:55 AM EDT

Ask Question?

Isolation exercises are single-joint movements that target a specific muscle group. They are incredibly effective at promoting hypertrophy and improving muscle conditioning and separation. 

Many lifters have polarizing views about isolation exercises. Some would tell you to avoid them as they do nothing for functional strength, while others think they are only for beginners. If you’re in a similar dilemma and want a second opinion because your friendly neighborhood brofessor wants you to stay away from the isolation lifts, read on to make an informed decision.

There is a lot of misinformation about isolation exercises amongst the general public. As a veteran personal trainer with over seven years of hands-on experience, I’m here to dispel all the myths and help you build your best physique with single-joint movements. 

Given below are the 81 best isolation movements you must add to your exercise arsenal.

Recent Updates: On June 17, 2024, Fitness Volt’s Senior Editor, Vidur Saini (American Council on Exercise-CPT), updated the article to enhance the reader experience.

Get Fitter, Faster

Level Up Your Fitness: Join our 💪 strong community in Fitness Volt Newsletter. Get daily inspiration, expert-backed workouts, nutrition tips, the latest in strength sports, and the support you need to reach your goals. Subscribe for free!

Please wait...
You're In! Let's Crush Your Fitness Goals Together

Expect expert-backed workouts, nutrition advice, the latest in strength sports, and a whole lot of motivation heading your way.

81 Best Isolation Exercises by Muscle Groups

Want to perform isolation exercises in your next workout but not sure which ones to include? Don’t worry. We have got you covered. 

Human Muscle

In this article, we’ll be going over the 81 best isolation for the following muscle groups — 

  1. Chest
  2. Back
    1. Upper and middle back
    2. Lower back
  3. Shoulders
    1. Delts
    2. Traps
  4. Arms
    1. Biceps
    2. Triceps
    3. Forearms
  5. Legs
    1. Upper legs
    2. Lower legs
  6. Abs

9 Best Chest Isolation Exercises

The chest consists of two major muscles called the pectoralis major and pectoralis minor. The pectoralis major includes the clavicular head (upper chest) and sternocostal head (lower chest). Here are the best isolation exercises for your chest:

  1. Flat dumbbell fly
  2. Incline dumbbell fly
  3. Decline dumbbell fly
  4. Cable crossover
  5. Incline cable crossover
  6. Decline cable crossover
  7. Bodyweight barbell fly
  8. Pec deck fly
  9. Low cable crossover

Cable Crossovers

Check Out: The Perfect Old-School Chest Workout Routine For Pure Mass and Strength

5 Best Back Isolation Exercises

Your back is the second largest muscle group after your legs and requires different pulling movements for optimal muscle fiber recruitment. Here are the horizontal, isolation, and lower back isolation exercises you need in your training program:

a. Upper and middle back

To build a chiseled v-taper, you need both vertical and horizontal pulling exercises in your training regimen. While the vertical movements help gain width, horizontal lifts add thickness to your posterior muscles. 

  1. Straight arm cable pull-down
  2. Straight-arm dumbbell pull-over
  3. Scapular Retractions / Depressions

b. Lower back

The lower back is one of the most overlooked muscles in a back training regimen. However, a diced lower back can make you stand apart from your peers. Add the following lower back exercises to your training regimen for a superhero back:

  1. Hyperextension
  2. Superman

Must Read: 27 Best Backs in Bodybuilding History

14 Best Shoulder Isolation Exercises

If building 3D shoulders is your goal, you cannot achieve it without including isolation exercises in your training regimen. Here are the shoulder isolation exercises you should include in your next workout:

a. Delts

Train your anterior, medial, and posterior deltoid heads to ensure overall shoulder development. Adding the following exercises to your training regimen will help you build round shoulder caps:

  1. Dumbbell side lateral raise
  2. Incline bench reverse dumbbell fly
  3. Dumbbell front raise
  4. Weight plate front raise
  5. Barbell front raise
  6. Incline bench dumbbell front raise
  7. Seated bent-over rear delt fly
  8. Single-arm cable front raise
  9. Car driver
  10. Reverse pec deck fly
  11. Cable reverse fly

b. Traps

Most trapezius exercises are isolation lifts. However, most people leave gains on the table by going too heavy, which forces them to use momentum to lift the weight. Use a slow and controlled motion to build mountain-like traps. 

  1. Barbell shrug
  2. Dumbbell shrug
  3. Machine shrug

Dumbbell Shrug

Related: 7 Best Deltoid Workouts and Exercises Using Machines to Sculpt Huge Shoulders

30 Best Arms (Biceps, Triceps, and Forearms) Isolation Exercises

Most arm exercises you perform in the gym are isolation lifts. Your goal with these movements should be to focus on contracting your target muscles with every rep while maintaining a slow and controlled range of motion. 

a. Biceps

Biceps exercises are probably the most miscategorized of the bunch. It’s not uncommon to see biceps isolation exercises listed as compound lifts and vice versa. Here are the biceps isolations exercises to add to your training arsenal:

  1. Barbell curl
  2. Cable curl
  3. Dumbbell curl
  4. Preacher curl
  5. Reverse cable curl
  6. Concentration curl
  7. Incline dumbbell curl
  8. Hammer curl
  9. Waiter curl
  10. Overhead cable curl
  11. Lying cable curl
  12. Seated barbell curl
  13. 21s
  14. Drag curl
  15. Spider curl
  16. Cable hammer curl

Biceps Curls With A Barbell

b. Triceps

To build horseshoe triceps, you need to train the three triceps head — long, short, and medial. Perform the following triceps exercises for building sleeve-ripping guns:

Get Fitter, Faster

Level Up Your Fitness: Join our 💪 strong community in Fitness Volt Newsletter. Get daily inspiration, expert-backed workouts, nutrition tips, the latest in strength sports, and the support you need to reach your goals. Subscribe for free!

Please wait...
You're In! Let's Crush Your Fitness Goals Together

Expect expert-backed workouts, nutrition advice, the latest in strength sports, and a whole lot of motivation heading your way.

  1. Cable push-down
  2. Single-arm overhead triceps extension
  3. Dumbbell kickback
  4. Cable kickback
  5. Barbell skull crusher
  6. Dumbbell skull crusher
  7. Cable overhead triceps extension
  8. Dumbbell overhead triceps extension
  9. Reverse cable push-down

c. Forearms

Girthy forearms can add to the illusion of your arms and make them look bigger. The best part about training your forearms is that since they are a small muscle group, you do not need a lot of weight to annihilate them. Here are the best forearm exercises:

  1. Barbell wrist curl (supinated/pronated)
  2. Behind-the-back barbell wrist curl
  3. Cable wrist curl
  4. Wrist roller
  5. Cable reverse curl

Check Out: Top 18 Girls with the Biggest Biceps in the World

13 Best Legs Isolation Exercises

Isolation exercises can help add definition and separation to your legs. Instead of pounding through the reps, keep your reps slow and deliberate to get the best bang for your buck. Leg isolation exercises will target your quads, hamstrings, glutes, and calves. 

a. Upper Legs

In the upper legs, we’ll be focusing on quads, hamstrings, and glutes. Quads consist of four parts — rectus femoris, vastus lateralis, vastus medialis, and vastus intermedius. Mentioned below are the best upper leg-building isolation exercises:

  1. Leg extension
  2. Lying leg curl
  3. Seated leg curl
  4. Standing leg curl
  5. Glute bridge
  6. Barbell hip thrust
  7. Cable glute kickback

Leg Extension Exercise

b. Lower Legs

Calves are arguably one of the most stubborn muscle groups. Turn your calves into full-grown bulls with these isolation exercises:

  1. Standing machine calf raise
  2. Seated calf raise
  3. Donkey calf raise
  4. Single-leg calf raise
  5. Calf raise on the leg press
  6. Dumbbell calf raise

Check Out: 14 Best Legs in Bodybuilding History 

10 Best Abs Isolation Exercises

A six-pack is one of the most desired muscle groups for men and women alike. No physique can be deemed complete without a set of chiseled washboard abs. Here are the best isolation exercises to achieve your dream midriff:

  1. Crunch
  2. Cable crunch
  3. Side crunch
  4. Reverse crunch
  5. Machine crunch
  6. Russian twist
  7. Hanging leg raise
  8. V-up
  9. Lying leg raise
  10. Captain chair leg raise

Related: How Many Abs Can You Have? 4-Pack vs 6-Pack vs 8-Pack

Benefits of Isolation Exercises

Barbell Curl

Below are the benefits of performing single-joint exercises:

1. Great for Beginners 

Since most isolation exercises are performed on machines, they are great for beginners. As machines reduce the number of moving parts, they make it easier for newbies to establish a mind-muscle connection and achieve muscle pumps. 

Isolation exercises also reduce the chances of injury while training due to incorrect form. They can also help newbies build a better foundation and get stronger at compound lifts. 

Furthermore, as per a study, single-joint (isolation) exercises are as effective as multi-joint (compound) exercises for promoting increases in upper body muscle strength and size in untrained men. [1]

2. Improves Muscle Conditioning

Isolation exercises seek to stimulate only one muscle group to provide muscle growth. Research suggests that a lifter should be using isolated exercises when the primary goal is improving muscle recruitment and achieving hypertrophy. [2]

Bodybuilders are pump-chasers, and machines are incredibly effective at helping you achieve a muscle pump and fill your target muscles with blood and lactic acid. Since blood carries oxygen and nutrients to your muscle tissues, training for a muscle pump can help ignite new muscle growth and improve your musculature. 

Related: Is Training To Failure Necessary For Muscle Hypertrophy?

3. Fixing Muscle Imbalances

If you are like most people, one of your sides is stronger than the other. Unilateral isolation exercises can help you fix your strength and muscle gap without taxing your system. 

Unilateral training involves performing the desired number of repetitions on one side before switching to the other. You could fix muscle imbalances by performing higher reps on the weaker side or lifting slightly heavier. 

4. Great for Working Around Injuries

Isolation lifts are great for people recovering from injuries. Unlike compound movements, isolation exercises help you focus on a single muscle without straining other muscle groups. 

5. Reduces Total Duration of Workouts

Isolation exercises can be a lifesaver for people with jam-packed schedules. Since isolation movements involve machines or minimal equipment, they require less setup time than compound exercises.

A workout with a mix of isolation and compound exercises generally requires lesser time than a compound lift-only workout program. Although not recommended, you could further reduce the time you spend in the gym by performing an isolation exercise-only workout.

Wrapping Up

Although you’re probably in love with isolation exercises by now, you shouldn’t limit your workouts to single-joint lifts. Your training program should have a balance of compound and isolation exercises, especially if you are a bodybuilder. 

Remember: Following an incorrect form while performing the exercises mentioned in the article can lead to secondary muscle recruitment. So, tread carefully and make sure you’re not turning the isolation lifts into compound movements by using momentum. 

References

Fitness Volt is committed to providing our readers with science-based information. We use only credible and peer-reviewed sources to support the information we share in our articles.
  1. Gentil P, Soares S, Bottaro M. Single vs. Multi-Joint Resistance Exercises: Effects on Muscle Strength and Hypertrophy. Asian J Sports Med. 2015;6(2):e24057. doi:10.5812/asjsm.24057
  2. Saeterbakken AH, Chaudhari A, van den Tillaar R, Andersen V (2019) The effects of performing integrated compared to isolated core exercises. PLOS ONE 14(2): e0212216. https://doi.org/10.1371/journal.pone.0212216

Interested in measuring your progress? Check out our strength standards for Machine Seated Crunch, Cable Crunch, Wrist Curl, and more.


If you have any questions or need further clarification about this article, please leave a comment below, and Vidur will get back to you as soon as possible.

Stay on top of the latest fitness news and updates by adding Fitness Volt to your Google News feed: Follow us on Google News You can also follow us on Twitter, Facebook, Instagram, and YouTube for even more content.
Facebook Twitter Reddit Flipboard LinkedIn Pinterest
Categories: Exercise Guides Training Training Exercises
Previous Post

Terry Crews Workout & Diet Program

Next Post

Skinny Forearms? Build Your Lower Arms with These 13 Exercises and Workout!

Vidur Saini

Vidur Saini

Vidur is an ACE-certified personal trainer, writer, and editor at FitnessVolt.com. He has been lifting since 2007 and loves sharing his hard-earned knowledge and passion for strength sports with anyone who lends him an ear. An expert at giving unsolicited advice, his writings benefit the readers and infuriate the bros. Vidur's work has appeared in leading publications such as BarBend and Generation Iron.

Related

Lee Labrada
Bodybuilding

Lee Labrada Reveals 4 Mindset Hacks to Stay Consistent With Diet and Training

Jeremy Buendia
Bodybuilding

How Jeremy Buendia Transformed His Upper Body Workout and Training Style to Maximize Muscle Growth Ahead of Olympia 2025

Phil Heath
Bodybuilding

Phil Heath Prioritizes Controlled Reps and Muscle Contraction During Upper Body Workout

Jay Cutler
Bodybuilding

Jay Cutler Explains Why Biceps Isolation Movements Are Necessary for Growing Bigger Arms

Charles Glass
Bodybuilding

‘Godfather of Bodybuilding’ Charles Glass Names Best Protein Source and #1 Exercise to Build Muscle

Arnold Schwarzenegger
Bodybuilding

Arnold Schwarzenegger Reveals If Cooling Off During Workouts Enhances ‘Physical or Cognitive Performance’

Leave a Reply Cancel reply

Your email address will not be published. Required fields are marked *

Latest

Big Ramy Hints at 2025 Bodybuilding Comeback: “I Will Be Back”

Ronnie Coleman’s Condition ‘Remains Serious But Stable,’ Must Undergo Additional Surgical Procedure for ‘Underlying Health Matter’

Forget Crunches — This Standing 8-Move Dumbbell Flow Torches Abs, Legs, and Arms

Exercise Scientist Reveals Top 6 Forgotten Movements from the 1980s to Achieve a Jacked Physique

Arnold Schwarzenegger Breaks Down How Building Muscle Can Help You Burn Fat and Control Blood Sugar

Lee Priest Criticizes ‘Blocky’ Standing Relax Pose & Competitors Dancing Onstage

Fitness Volt

At Fitness Volt, our mission is to empower every individual on their fitness journey by providing expert advice, the latest research, and comprehensive resources. Whether you are a beginner or an elite athlete, we are here to support your goals with trustworthy and up-to-date information in strength, fitness, and nutrition. Read more.

For inquiries, please contact us at:
Email: [email protected]

About Us | Careers | Contact Form

Topics

  • Mr. Olympia
  • Bodybuilding
  • Strongman
  • WSM
  • Powerlifting
  • CrossFit
  • Workouts
  • Exercises
  • Training
  • Reviews
  • Nutrition
  • Discussion Forum

More

  • Calculators
  • Fasting
  • Mastering The Deadlift
  • Workout Plans
  • At-Home Workouts
  • Programs
  • Supplements
  • Newsletter
  • Review Process
  • Accessibility
  • Advertise
  • Syndication
  • Sitemap
  • DMCA
  • Copyrights
  • Terms
  • Privacy
  • Cookies
  • Disclaimer

© Copyright 2010 - 2024 Fitness Volt IBC. All Rights Reserved.

No Result
View All Result
  • News
    • Bodybuilding
    • Powerlifting
    • Strongman
    • Armwrestling
    • CrossFit
    • Results
    • Mr. Olympia
    • 2024 WSM
    • Arnold Classic
  • Forum
  • Workouts
    • Training
    • Workout Plans
    • Muscle Groups
    • Celebrity Workouts
    • Programs
    • Mastering The Deadlift
  • Exercise Guides
    • Arms
    • Back
    • Chest
    • Core
    • Legs and Glutes
    • Shoulders
    • Yoga
  • Nutrition
    • Diet
    • Fasting
    • Diet Plans
    • Supplements
    • Nutrition Tips
    • Reviews
    • Food Facts
  • Fitness Calculator
  • More
    • DIY
    • Strength Standards
    • Motivation
    • Videos

© Copyright 2010 - 2024 Fitness Volt IBC. All Rights Reserved.