Exercise type
Isolation exercises move a single joint to target one muscle group, such as a biceps curl, lateral raise or leg extension. They complement compound lifts by focusing on specific muscles.
Written by the GymStreak coaching teamUpdated
01
Because only one joint moves, isolation exercises use lighter loads and are simpler to learn. They are useful for muscles that compound lifts under-train (such as the side delts, biceps and calves), for bringing up a lagging area, and for training around an injury with guidance from a professional.
02
Do isolation work after your compound lifts, usually for moderate to high reps with controlled form and short to moderate rests. Focus on the target muscle through a full range rather than moving as much weight as possible. Because they cause less overall fatigue, isolation exercises are an easy way to add weekly volume to a specific muscle.
03
Pick isolation moves for the muscles your compound lifts don't cover well. Filter by muscle below to see the options for each area.
BeginnerIntermediateAdvanced
Beginner isolation dumbbell exercise for the biceps, also working the forearms.
Beginner isolation dumbbell exercise for the biceps, also working the forearms.
Beginner isolation bodyweight exercise for the glutes, also working the abs, lower back and obliques.
Beginner isolation barbell exercise for the biceps, also working the forearms.
Beginner isolation barbell exercise for the traps.
Beginner isolation barbell exercise for the obliques.
Beginner isolation bodyweight exercise for the forearms.
Beginner isolation bodyweight exercise for the abs, also working the hamstrings.
Beginner isolation cable machine exercise for the biceps, also working the forearms.
Beginner isolation cable machine exercise for the lats, also working the forearms.
Beginner isolation cable machine exercise for the traps.
Beginner isolation barbell exercise for the biceps, also working the forearms.
Beginner isolation bodyweight exercise for the abs, also working the quadriceps.
Beginner isolation dumbbell exercise for the biceps, also working the forearms.
Beginner isolation bodyweight exercise for the abs, also working the quadriceps.
Beginner isolation dumbbell exercise for the biceps, also working the forearms.
Beginner isolation bodyweight exercise for the abs, also working the obliques.
Beginner isolation bodyweight exercise for the abs.
Beginner isolation bodyweight exercise for the abs, also working the quadriceps.
Beginner isolation dumbbell exercise for the biceps, also working the forearms.
Beginner isolation dumbbell exercise for the biceps, also working the forearms.
Beginner isolation dumbbell exercise for the chest.
Beginner isolation dumbbell exercise for the traps.
Beginner isolation dumbbell exercise for the obliques.
Beginner isolation bodyweight exercise for the abs, also working the obliques.
Beginner isolation bodyweight exercise for the abs, also working the obliques.
Beginner isolation dumbbell exercise for the shoulders, also working the traps.
Beginner isolation bodyweight exercise for the glutes, also working the hamstrings.
Beginner isolation bodyweight exercise for the glutes, also working the hamstrings.
Beginner isolation bodyweight exercise for the lower back, also working the hamstrings and glutes.
Beginner isolation barbell exercise for the middle back, also working the lats and shoulders.
Beginner isolation dumbbell exercise for the chest, also working the shoulders.
Beginner isolation lat pulldown machine exercise for the lats, also working the forearms and biceps.
Beginner isolation dumbbell exercise for the shoulders, also working the traps.
Beginner isolation leg extension machine exercise for the quadriceps.
Beginner isolation bench exercise for the glutes, also working the hamstrings.
Beginner isolation leg curl machine exercise for the hamstrings, also working the calves.
Beginner isolation chest fly machine exercise for the chest.
Beginner isolation preacher curl machine exercise for the biceps, also working the forearms.
Beginner isolation bodyweight exercise for the glutes, also working the abs, lower back and obliques.
Beginner isolation barbell exercise for the forearms.
Beginner isolation barbell exercise for the forearms.
Beginner isolation barbell exercise for the biceps, also working the forearms.
Beginner isolation dumbbell exercise for the biceps, also working the forearms.
Beginner isolation dumbbell exercise for the shoulders, also working the middle back and traps.
Beginner isolation cable machine exercise for the biceps, also working the forearms.
Beginner isolation bodyweight exercise for the abs.
Beginner isolation reverse fly machine exercise for the shoulders, also working the middle back and traps.
Beginner isolation cable machine exercise for the triceps.
Beginner isolation bodyweight exercise for the abs, also working the quadriceps.
Beginner isolation barbell exercise for the calves.
Beginner isolation barbell exercise for the forearms.
Beginner isolation barbell exercise for the obliques, also working the abs.
Beginner isolation dumbbell exercise for the biceps, also working the forearms.
Beginner isolation dumbbell exercise for the shoulders, also working the traps.
Beginner isolation leg curl machine exercise for the hamstrings, also working the calves.
Beginner isolation seated calf raise machine exercise for the calves.
Beginner isolation dumbbell exercise for the shoulders, also working the middle back and traps.
Beginner isolation bodyweight exercise for the abs, also working the shoulders, glutes and quadriceps.
Beginner isolation bodyweight exercise for the obliques, also working the abs.
Beginner isolation bodyweight exercise for the abs.
Beginner isolation barbell exercise for the triceps.
Beginner isolation smith machine exercise for the calves.
Beginner isolation smith machine exercise for the traps.
Beginner isolation barbell exercise for the forearms.
Beginner isolation dumbbell exercise for the calves.
Beginner isolation bodyweight exercise for the obliques, also working the abs.
Beginner isolation cable machine exercise for the lats, also working the forearms.
Beginner isolation bodyweight exercise for the abs, also working the glutes, obliques and shoulders.
Beginner isolation bodyweight exercise for the abs, also working the obliques and shoulders.
Beginner isolation bodyweight exercise for the lower back.
Beginner isolation cable machine exercise for the triceps.
Beginner isolation bodyweight exercise for the abs.
Beginner isolation cable machine exercise for the lats, also working the forearms and biceps.
Beginner isolation dumbbell exercise for the abs.
Intermediate isolation bodyweight exercise for the abs, also working the obliques.
Intermediate isolation barbell exercise for the glutes, also working the abs and hamstrings.
Intermediate isolation barbell exercise for the glutes, also working the abs and hamstrings.
Intermediate isolation barbell exercise for the lower back and glutes, also working the hamstrings.
Intermediate isolation barbell exercise for the lower back and glutes, also working the hamstrings.
Intermediate isolation lat pulldown machine exercise for the lats, also working the forearms and biceps.
Intermediate isolation dumbbell exercise for the triceps, also working the shoulders.
Intermediate isolation cable machine exercise for the chest.
Intermediate isolation cable machine exercise for the abs.
Intermediate isolation cable machine exercise for the shoulders, also working the traps and middle back.
Intermediate isolation cable machine exercise for the chest.
Intermediate isolation bodyweight exercise for the abs.
Intermediate isolation dumbbell exercise for the chest, also working the shoulders.
Intermediate isolation dumbbell exercise for the chest, also working the shoulders.
Intermediate isolation bodyweight exercise for the obliques, also working the abs.
Intermediate isolation bodyweight exercise for the abs.
Intermediate isolation barbell exercise for the triceps.
Intermediate isolation barbell exercise for the biceps, also working the forearms.
Intermediate isolation dumbbell exercise for the biceps, also working the forearms.
Intermediate isolation dumbbell exercise for the biceps, also working the forearms.
Intermediate isolation bodyweight exercise for the abs, also working the quadriceps.
Intermediate isolation bodyweight exercise for the abs, also working the quadriceps.
Intermediate isolation cable machine exercise for the chest, also working the shoulders.
Intermediate isolation dumbbell exercise for the biceps, also working the forearms.
Intermediate isolation dumbbell exercise for the biceps, also working the forearms.
Intermediate isolation bodyweight exercise for the abs, also working the quadriceps.
Intermediate isolation cable machine exercise for the triceps.
Intermediate isolation bodyweight exercise for the abs, also working the quadriceps.
Intermediate isolation cable machine exercise for the chest.
Intermediate isolation dumbbell exercise for the middle back.
Intermediate isolation cable machine exercise for the obliques, also working the abs.
Intermediate isolation bodyweight exercise for the obliques, also working the abs.
Intermediate isolation cable machine exercise for the biceps, also working the forearms.
Intermediate isolation plate exercise for the obliques, also working the abs.
Intermediate isolation smith machine exercise for the traps.
Intermediate isolation barbell exercise for the biceps, also working the forearms.
Intermediate isolation plate exercise for the biceps and forearms.
Intermediate isolation barbell exercise for the biceps, also working the forearms.
Intermediate isolation cable machine exercise for the triceps.
Intermediate isolation exercise ball exercise for the obliques, also working the abs.
Intermediate isolation barbell exercise for the lower back and glutes.
Intermediate isolation barbell exercise for the biceps, also working the forearms.
Intermediate isolation dumbbell exercise for the biceps, also working the forearms.
Intermediate isolation bodyweight exercise for the obliques, also working the abs and quadriceps.
Intermediate isolation bodyweight exercise for the glutes, also working the hamstrings.
Intermediate isolation cable machine exercise for the obliques, also working the abs.
Intermediate isolation dumbbell exercise for the biceps, also working the forearms.
Intermediate isolation dumbbell exercise for the biceps, also working the forearms.
Intermediate isolation dumbbell exercise for the biceps, also working the forearms.
Intermediate isolation bodyweight exercise for the abs.
Intermediate isolation dumbbell exercise for the triceps, also working the shoulders.
Intermediate isolation dumbbell exercise for the biceps, also working the forearms.
Intermediate isolation bodyweight exercise for the obliques, also working the abs.
Intermediate isolation cable machine exercise for the obliques, also working the abs.
Advanced isolation bodyweight exercise for the abs, also working the lats.
Advanced isolation bodyweight exercise for the adductors, also working the hamstrings, quadriceps and abs.
Free GymStreak calculators that go with isolation training.
Guides from the GymStreak blog on this topic.
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