Isolation · Obliques
These 14 exercises are the isolation (single-joint) exercises for the obliques in the GymStreak library, beginner to intermediate level, using barbell, dumbbell, bodyweight and cable machine and more. Good places to start: Barbell Side Bend and Dumbbell Side Bend. By level: 5 beginner and 9 intermediate.
Written by the GymStreak coaching teamUpdated
01
Isolation obliques exercises move a single joint, so the obliques do most of the work. Use them after your compound lifts, with moderate to high reps and controlled form, to add focused volume. The loads are lighter, so they're a good place to practise a slow lowering phase and a full range of motion, and they add little fatigue to the rest of your workout.
02
Russian twists, woodchops and cable lifts train controlled rotation. Side bends and oblique crunches train side-bending. Side planks and their variations train the obliques to hold the trunk still. Move with control rather than speed, especially when rotating with a weight, and keep the movement coming from the torso rather than the arms.
03
Pair one rotation exercise with one side-plank variation. Standing cable and woodchop patterns carry over well to sports that involve throwing, swinging or turning. Beginners can start with side planks and slow bodyweight twists before adding a cable, plate or ball.
BeginnerIntermediateAdvanced
Beginner isolation barbell exercise for the obliques.
Beginner isolation dumbbell exercise for the obliques.
Beginner isolation barbell exercise for the obliques, also working the abs.
Beginner isolation bodyweight exercise for the obliques, also working the abs.
Beginner isolation bodyweight 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 obliques, also working the abs.
Intermediate isolation bodyweight exercise for the obliques, also working the abs.
Intermediate isolation plate exercise for the obliques, also working the abs.
Intermediate isolation exercise ball exercise for the obliques, also working the abs.
Intermediate isolation bodyweight exercise for the obliques, also working the abs and quadriceps.
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 obliques, also working the abs.
Free GymStreak calculators that go with obliques training.
Guides from the GymStreak blog on this topic.
GymStreak's AI personal trainer builds a workout plan from your goal, schedule and equipment, shows every exercise with an animated demo and logs your sets.
