Isolation Workout Exercises Anatomy

This is a complete list/menu of Isolation exercises for men or women. If you need to discuss how to perform these Isolation exercises please post them in our Exercise Forum under the heading of the exercise.

Isolation Exercises

Isolation exercises are meant to be used later in your workout to completely fatigue muscles after compound exercises have taken place. Isolation exercises are exercises that focus on one muscle group during the exercise. These exercises can be used with various types of equipment and are important to any hypertrophy workout but should be neglected in athletes as functional/sport specific training should be focused upon.

Isolation Workout Exercise Links Muscle Menu

Isolation Isolation Exercises
Isolation Compound Exercises
Dumbbell Isolation Exercises
Barbell Isolation Exercises
Cable Isolation Exercises
Ball Isolation Exercises
Calisthenics Isolation Exercises
Machine Isolation Exercises
Isolation Exercises / Muscle Forum Discussions
Isolation Workout and Exercise Programs

Picture

Name of Exercise

Muscle Groups

Twisting Crunches- Isolation Exercise:
Start with lying on your back with your knees at a ninety degree angle and your hands by your side or behind your head for support. Now slowly lift your torso in a diagonal fas...

Abdominal, Belly, Stomach, Isolation, Abs, Calisthenics, Bodyweight, Home, Core Strength, Upper Body, Washboard,

Crunches- Isolation Exercise: Crunches are taught many different ways, but there is a consistant element. Start with lying on your back with your knees at a ninety degree angle and your hands by your side or b...

Abdominal, Belly, Stomach, Isolation, Bodyweight, Home, Core Strength, Calisthenics, Upper Body,

Weighted Cable Ball Crunch- Isolation Exercise: Start by leaning backward on the ball and grabbing a cable. Now with your body firmly planted on the ground for support, raise the weight and complete a crunch (as shown). Breath...

Abdominal, Belly, Stomach, Isolation, Calisthenics, Core Strength, Body Weight, Upper Body, Washboard, Cable,

Ball Crunches- Isolation Exercise: Lie back on a big ball with your shoulder blades on the ball, with your hips level with the ball slowly roll up contracting your abs (as shown). Slowly return to the starting posi...

Abdominal, Belly, Stomach, Isolation, Calisthenics, Core Strength, Bodyweight, Home, Upper Body,

Bridge- Isolation Exercise: Start with your body raised off the ground clenching your abdominals. Now hold your body in this position for 30-60 seconds. This is usually a sports specific exercise used where...

Abdominal, Belly, Stomach, Isolation, Static, Core Strength, Upper Body,

High to Low Woodchoppers- Isolation Exercise: Start by standing perpindicular to the cable machine while the cable is place in the top position. Now with both hands, grab the cable and bring it across your body from the top t...

Abdominal, Belly, Stomach, Serratus Anterior, Cable, Core Strength, Isolation, Upper Body, D-Handle,

Low to High Woodchoppers- Isolation Exercise: Stand upright with the cable perpindicular to your foot. Now with two arms grab the weight and use ONLY your abdominals to do the twisting. You may find that your shoulders are d...

Abdominal, Belly, Stomach, Serratus Anterior, Cable, Core Strength, Isolation, Upper Body, Washboard,

Cable Crunches- Isolation Exercise:
Attach a rope to a high pulley. Grab the ends of the rope in each hand and kneel down in front of the pulley. Your hands should be at the sides of your head. From this posit...

Abdominal, Belly, Stomach, Serratus Anterior, Isolation, Cable, Rope, Upper Body,

Ball Rollout- Isolation Exercise: Start with the ball infront of you and with your hands on the ball. Now lower your body by rolling the ball out keeping your abs tight and as stabilizers so you dont fall. Once y...

Abdominal, Belly, Stomach, Serratus Anterior, Isolation, Calisthenics, Bodyweight, Home, Core Strength, Upper Body,

Pelvic Thrust- Isolation Exercise: Start by lying down on a mat and raising your legs to 90 degrees. Now with your arms at your side raise your pelvis up while trying to keep your legs perfectly vertical. This is ...

Abdominal, Isolation, Calisthenics, Bodyweight, Home, Core Strength, Lower Body,

Jack Knives- Isolation Exercise: This exercise can be performed with your knees bent or kept straight. Lie on a bench with your lower body not on the bench. Complete a crunch and bring your knees and shoulders t...

Abdominal, Lower Abdominal, Belly, Stomach, Hip Flexors, Calisthenics, Core Strength, Isolation, Bench, Upper Body, Washboard,

Air Bike- Isolation Exercise: Start with your back flat on the ground. Now raise your opposite arm and leg together (as shown). Repeat side to side until a complete set is finished.

Spotter Informat...

Abdominal, Lower Abdominal, Belly, Stomach, Hip Flexors, Isolation, Calisthenics, Bodyweight, Home, Core Strength, Upper Body, Washboard,

Straight Arm Pulldowns- Isolation Exercise: Stand upright and grab the weight out in front of you with your arms fully extended. Lower the weight keeping your arms straight until they are just about by your side. Let the w...

Back, Latissimus Dorsi, Rhomboids, Isolation, Cable, Straight Bar, Upper Body,

Lying Cable Curls- Isolation Exercise: Start by lying on a bench with your arms straight up holding a straight bar attached to a cable. With your back flat on the bench lower the weight using your biceps keeping your e...

Biceps Brachii, Brachalis, Isolation, Arms, Cable, Upper Body,

One Arm Cable Curls- Isolation Exercise: Start with a cable in one hand standing perfectly erect. Now raise the weight while keeping your elbow into your side and breathing out on the way up. Breathe in on the way down ...

Biceps Brachii, Brachialis, Arms, Isolation, Cable, Upper Body,

Reverse Curls- Isolation Exercise:
Stand upright with your back and head straight. Grasp a bar with an overhand grip at shoulder width and slowly raise the weight with your elbows tight into your body. Once the ...

Biceps Brachii, Brachialis, Forearm, Arms, Isolation, Barbbell, Dumbbell, Upper Body,

Standing E-Z Curl Bar | Standing Barbell Curl- Isolation Exercise: The standing e-z curl bar curls for the biceps brachii and brachialis can be performed by standing up and having the bar infront of you with arms completely extended. Now r...

Biceps Brachii, Brachialis, Forearm, Arms, Isolation, Barbbell, E-Z Curl Bar, Upper Body,

Preacher Curls- Isolation Exercise: Start with an ez-curl bar sitting at a preacher bench (as shown). Adjust the preacher bench so that it is comfortably in your armpit. With your arms extended and holding on to th...

Biceps Brachii, Brachialis, Forearm, Arms, Isolation, Barbell, E-Z Curl Bar, Upper Body,

Barbell Curls- Isolation Exercise: Stand upright with your back and head straight. Grasping a bar of a predetermined weight at shoulder width, slowly raise the weight with your elbows tight into your body. Once th...

Biceps Brachii, Brachialis, Forearm, Arms, Isolation, Barbell, Upper Body,

Concentration Curls- Isolation Exercise: Start by sitting on a bench with one elbow resting on the same leg. The other arm should be between your legs and not resting against the other leg. Slowly grasp the weight and r...

Biceps Brachii, Brachialis, Forearm, Arms, Isolation, Dumbbell, Upper Body,

Dumbbell Curls- Isolation Exercise: This is performed by starting with dumbbells in either hand, sitting on a big ball, with your back and head straight, and palms facing forward. Raise the weight to touch your shou...

Biceps Brachii, Brachialis, Forearm, Arms, Isolation, Dumbbell, Upper Body,

Hammer Curls- Isolation Exercise:
While standing, grasp a dumbbell in each hand with your back and head straight, and palms facing each other. Raise the weight to touch your shoulder, keeping your elbows tight ...

Biceps Brachii, Brachialis, Forearm, Arms, Isolation, Dumbbell, Upper Body,

Elastic Band Bicep Curls- Isolation Exercise: Start by standing or sitting and with the band underneath your feet and your feet and shoulders relaxed raise the band using your biceps and until you have completed a curl as show...

Biceps Brachii, Brachialis, Forearm, Isolation, Arms, Elastic Band, Upper Body, Exercise Band ,

Lying Bicep Isolation Curls- Isolation Exercise: These lying bicep isolation exercise ball curls are performed by lying supine on a ball with your hips high and your arms draped to the side of the ball holding dumbbells. Now slo...

Biceps Brachii, Brachialis, Isolation, Arms, Upper Body, Freeweight, Dummbells, Home,

Dumbbell Ball Preacher Bicep Isolation Curl- Isolation Exercise: Start this bicep isolation exercise by kneeling overtop of a ball with a dummbell in one hand draped on top of the ball. With your one arm curl the weight until there there is jus...

Biceps Brachii, Dumbbell, Exercise Ball, Stability Ball, Swiss Ball, Isolation, Arms, Brachialis, Forearms, Upper Body, Freeweight,

Cable Curls- Isolation Exercise:
Stand facing a low pulley with a straigth bar attached to it. Grasp the bar with a shoulder width grip and arms extended down. Keeping the upper arm rigid, curl the bar up un...

Biceps Brachii, Forearm, Arms, Isolation, Cable, Straight Bar, Upper Body,

21's- Isolation Exercise:
Stand upright with your back and head straight. Grasping a bar at shoulder width, slowly raise the bar halfway until the bar is parallel with the floor. Do this for 7 reps. Th...

Biceps Brachii, Forearm, Arms, Isolation, Dumbbell, Freeweight, Upper Body,

Incline Dumbbell Curls- Isolation Exercise:
Grasp a dumbbell in each hand, sit on an incline bench, with your back and head straight, and palms facing forward. Raise the weight to touch your shoulder, keeping your elbows...

Biceps Brachii, Forearm, Arms, Isolation, Dumbbell, Freeweight, Upper Body,

Reverse Dumbbell Incline Curls- Isolation Exercise:
Grasp a dumbbell in each hand, sit on an incline bench facing the back pad, and palms facing forward. Raise the weight to touch your shoulder, keeping your elbows tight in to y...

Biceps Brachii, Forearm, Arms, Isolation, Dumbbell, Freeweight, Upper Body,

Lying Down Cable Curls- Isolation Exercise: Start by lying down on a mat with a cable between your legs. Now while maintaining keeping your back firmly on the ground, lift the weight using your biceps and brachialis. This ...

Brachialis, Biceps Brachii, Arms, Isolation, Cable, Upper Body,

Butt or Gluteus Maximus Kickbacks- Isolation Exercise: This butt kickback can be performed as shown by kneeling down with one leg behind your body slightly raised and bent in a 90 degree position. Now raise the leg as high as you can ...

Butt, Gluteus Maximus, Hamstrings, Ass, Home, Calisthenics, Isolation,

Calf Raises on Leg Press Machine- Isolation Exercise: This exercise is an alternate if your gym does not have a calf machine. Begin the machine calf raise by pressing up the weight with your feet firmly on the platform. (WARNING:...

Calf, Calves, Gastrocnemius, Machine, Isolation, Lower Body,

Dumbbell Calf Exercise Ball Raises- Isolation Exercise: This dummbell calf raise exercise can be performed by sitting on a ball with your knees at a 90 degree bend. Now raise your heels using your calves to push off until you are at a ...

Calf, Gastrocnemius, Dumbbell, Exercise Ball, Stability Ball, Swiss Ball, Isolation, Lower Body, Freeweight, Home,

Dumbbell Calf Raises with Exercise Ball- Isolation Exercise: Begin the dumbbell calf exercise ball raises by putting a stability ball infront of your chest holding onto dumbbells. Now lean against the ball and extend upwards with your calf ...

Calf, Gastrocnemius, Isolation, Exercise Ball, Dumbbell, Freeweight, Stability Ball,

Donkey Calf Raises- Isolation Exercise:
Place your toes on the edge of a block and lean forward onto a bench or table for support. Have a partner sit across your hips to provide resistance (make sure they are not pl...

Calf, Gastrocnemius, Isolation, Legs, Machine, Lower Body,

Seated Calf Raises- Isolation Exercise:
Sit on the machine with your thighs underneath the pads with your toes on the bottom pad. Lower your heels as low as you can and then raise them as high as you can. Repeat.

Calf, Gastrocnemius, Soleus, Isolation, Legs, Machine, Lower Body,

Dumbbell Fly's- Isolation Exercise: While lying on a bench holding the dumbbells at arms length with a slight bend at the elbow, raise the dumbbells (as shown) to the top. Keeping full tension upon the pectorals at ...

Chest, Anterior Deltoid ,Shoulder, Shoulders, Arms, Isolation, Dumbbell, Bench, Upper Body,,

Exercise Band Chest Flyes/Flies- Isolation Exercise: This exercise can be performed by starting with an exercise band/elastic/swiss band by wrapping it around something stationary and then bringing your hands to the side and then com...

Chest, Exercise Band, Elastic, Isolation, Upper Body, Pectoralis Major, Exercise Band, Home,

Incline Exercise Ball Flyes- Isolation Exercise: Incline Ball Flyes can be performed by lying as you would during a ball crunch and then slowly lower your bum so that your upper shoulder blades are on the edge of the ball. Now w...

Chest, Isolation, Home, Dumbbells, Exercise Ball, Swiss Ball, Freeweights,

Cable Crossovers- Isolation Exercise:
Take hold of handles attached to overhead pulleys. Have your arms parallel with the floor, palms down, and a slight bend at the waist. Bring your arms down in an arc fashion ...

Chest, Pectoralis Major, Isolation, Cable, D-Handle, Upper Body,

Upward Cable Crossovers- Isolation Exercise:
Take hold of handles attached to low pulleys. Have your arms point towards the bottom of pulleys, palms forward. Bring your arms up in an arc fashion until your hands meet in f...

Chest, Pectoralis Major, Isolation, Cable, D-Handle, Upper Body,

Incline Flyes- Isolation Exercise:
While lying on an incline bench holding the dumbbells at arms length with a slight bend at the elbow, raise the dumbbells overhead in an arc fashion to the top. Reverse the mov...

Chest, Pectoralis Major, Isolation, Dumbbell, Upper Body,

Decline Flyes- Isolation Exercise:
While lying on an decline bench holding the dumbbells at arms length with a slight bend at the elbow, raise the dumbbells overhead in an arc fashion to the top. Reverse the mov...

Chest, Pectoralis Major, Isolation, Dumbbell, Upper Body,

Machine Flyes (Pec Deck)- Isolation Exercise:
Sit facing away from the machine, holding the handles or with your arms behind the pads. Your arms should be parallel with the floor and in line with your body. Bring your ar...

Chest, Pectoralis Major, Isolation, Machine, Upper Body,

Exercise Ball Dumbbell Chest Pullovers- Isolation Exercise: Begin this pullover exercise by lying supine on a stability ball with your shoulder blades on the majority of it. Now with your arms extended behind your head bring the weight up ...

Chest, Serratus Anterior, Dumbbell, Exercise Ball, Stability Ball, Swiss Ball, Home, Isolation, Freeweight, Upper Body,

Good Mornings- Isolation Exercise:
While standing, place a barbell across the back of your shoulders as you would for squats. Keeping your legs rigid, bend forward at the waist, with head up, until your upper b...

Erector Spinae, Biceps Femoris ,Lower Back Hamstrings,, Barbell, Isolation, Upper Body,

Back Hyperextentions- Isolation Exercise: Start by lying face down, then raise your arm and head with the oppostie leg. If done properly you should feel a stretch in your lower back. Finally, lower your leg, arm, and hea...

Erector Spinae, Lower Back, Isolation, Bodyweight, Home, Calisthenics, Upper Body, Back,

Back Extensions- Isolation Exercise:
Place yourself face down on a hyperextension bench with your feet hooked under the rear pads. Place your hand across your chest and bend at the waist until your upper body is ...

Erector Spinae, Lower Back, Isolation, Calisthenics, Bodyweight, Upper Body,

Machine Back Extensions- Isolation Exercise: Start with the pad against the middle of your shoulder blades. Some machines have a seat belt that you can use to strap yourself in. Lean back with your lower back and then relax...

Erector Spinae, Lower Back, Isolation, Machine, Upper Body,

Ball Back Hyperextensions (Lower Back)- Isolation Exercise: Start by lying face first over the ball and having the ball in the middle of your abdominals. Now with the opposite arm/leg touching the ground raise the opposite arm and leg (see...

Erector Spinae, Lower Back, Isolation, Upper Body,

Wrist Curls- Isolation Exercise:
Sit on a bench with your forearms lying on top of your thighs and holding a barbell with an underhand grip. Bend your forward so that the bar is resting on your fingers. Curl...

Forearm, Isolation, Barbell, Dumbbell, Upper Body, Freeweight,

Standing Wrist Curls- Isolation Exercise:
Grab a barbell from behind you by reaching your arms back and using a underhand grip. Have your arms hang with barbell behind you and the bar resting in your fingers. Curl th...

Forearm, Isolation, Barbell, Dumbbell, Upper Body, Freeweight,

Wrist Extensions- Isolation Exercise:
Sit on a bench with your forearms lying on top of your thighs and holding a barbell with an overhand grip. Bend your forward so that the bar is resting on your fingers. Curl th...

Forearm, Isolation, Barbell, Upper Body, Freeweight,

Standing Calf Raises- Isolation Exercise: While standing (as shown) or sitting in the machine, lower the weight until you feel your calves stretch. Then push the weight back up feeling your calves flex at the top of the e...

Gastrocnemius, Soleus, Calf, Isolation, Machine, Lower Body,

Exercise Ball Hamstring Curls- Isolation Exercise: This hamstring isolation exercise can be performed by lying in a bridge position with your hips completely off the floor and your weight entirely on your shoulders using your arms ...

Hamstring, Legs, Lower Body, Exercise Ball, Isolation, Swiss Ball, Home, Advanced,

Leg Curl or Hamstring Curl- Isolation Exercise: Lie on the machine comfortably while hooking your legs underneath the pad. Then raise the weight until confortable, while holding on to the hand grips (as shown).

Sp...

Hamstrings, Isolation, Machine, Lower Body,

Hip Adductor- Isolation Exercise: Sit in machine with inside of each thigh placed against pads. Slowly move each thigh toward the center of the body. Slowly move each thigh away from the center of the body to compl...

Inner Thigh, Hip Adductor, Legs, Isolation, Lower Body,

Inner Thigh with Exercise Band- Isolation Exercise: This inner thigh exercise can be performed at home with anything stationary to wrap the elastic band around. To begin the exercise wrap the band around something and then attach i...

Inner Thigh, Thigh, Isolation, Exercise Band, Elastic Band, Thera Band, Home,

Twisting Leg Raises- Isolation Exercise:
Hang from a chin-up bar or some gyms have benches specifically made for hanging leg raises. Raise your knees up as high as you can in a diagonal fashion (bringing one knee towa...

Lower Abdominal, Abdominal, Belly, Stomach, Hip Flexors, Isolation, Calisthenics, Bodyweight, Upper Body, Washboard,

Ball Knee Crunches- Isolation Exercise: Start with your body cradled over the ball and then roll your body out with your hands. Have your knees (or feet to make it harder) on the ball. Now bring the ball in using your ...

Lower Abdominal, Abdominal, Belly, Stomach, Hip Flexors, Isolation, Calisthenics, Core Strength, Upper Body, Exercise Ball,

Roman Chair- Isolation Exercise:
Hang from a chin-up bar or some gyms have benches specifically made for hanging leg raises. Raise your knees up as high as you can, curling your pelvis forward. Hold the posi...

Lower Abdominal, Belly, Stomach, Hip Flexors, Isolation, Calisthenics, Bodyweight, Upper Body, Washboard,

Exercise Ball Abdominal Leg Raises- Isolation Exercise: The exercise ball leg raises exercise can be performed by having an exercise ball between your legs gripped tightly by your ankles. Begin by raising your legs straight upwards kee...

Lower Abdominal, Hip Flexors, Abs, Isolation, Core Strength, Belly, Stomach, Six Pack,

Exercise Ball Lower Back Extensions- Isolation Exercise: To perform the calisthenics exercise: exercise ball lower back extensions begin lying on an exercise ball with your arms out in front of you and your feet stable on the floor behin...

Lower Back, Erector Spinae, Isolation, Exercise Ball, Stability Ball, Swiss Ball, Calisthenics, Bodyweight, Home,

Shrugs- Isolation Exercise: While grasping the dumbbells tightly, and your arms at your side, relax your shoulders. Now raise your shoulders as high as you can go. Now slowly return to the starting position...

Neck, Trapezius, Isolation, Dumbbell, Upper Body,

Exercise Ball Oblique Twists- Isolation Exercise: Start the exercise ball oblique twists by holding an exercise ball above your head and then proceed to come upwards using your abdominals and obliques to bring the medicine ball in...

Oblique, Abdominals, Transverse Abdominals, Abs, Six Pack, Medicine Ball, Home, Isolation, Advanced, Core Strength, Exercise Ball,

Cable Side Bends- Isolation Exercise: Start by grabbing a cable with your torso bent to the side as shown. Now raise the weight and use your opposing oblique muscle to do the action of contracting. Exhale until you a...

Obliques, Abdominal, Belly, Stomach, Cable, Isolation, Upper Body,

Dumbbell Side Bends- Isolation Exercise: While standing with one both arms at your side grab a dumbbell with one arm and then lower the weight as shown. Now with your obliques raise the weight to until you are crouched o...

Obliques, Abdominal, Belly, Stomach, Dumbbell, Isolation, Upper Body,

Ball Side Crunches or Bends- Isolation Exercise: Start by draping yourself over the ball front first. Then slowly staggar your legs front to back as shown while putting your obliques on the ball and trying to put your hands over...

Obliques, Abdominal, Belly, Stomach, Isolation, Calisthenics, Bodyweight, Home, Core Strength, Upper Body,

Hip Abduction- Isolation Exercise: Sit in machine with the inside of each thigh placed against pads. Slowly move each thigh away from the center of the body. Slowly move each thigh toward the center of the body to ...

Outer Thigh, Hip Abductor, Legs, Isolation, Lower Body,

Outer Thigh with Exercise Band- Isolation Exercise: This outer thigh exercise can be performed at home with anything stationary to wrap the elastic band around. To begin the exercise wrap the band around something and then attach i...

Outer Thigh, Thigh, Isolation, Exercise Band, Elastic Band, Thera Band, Home,

Rotator Cuff (Elastic Band)- Isolation Exercise: This exercise can be done by using a door and a elastic band. Start by wrapping one end around a door knob or something stationary. Then with your opposite arm holding the band a...

Rotator Cuff, Isolation, Shoulder, Shoulders, Rehab, Elastic Band, Exercise Band,

Rotator Cuff (Elastic Band)- Isolation Exercise: Start with the elastic band underneath one foot and the other end in the other hand. Now lift your arm up to your side and have your hand infront of you. Now raise your hand to b...

Rotator Cuff, Isolation, Shoulder, Shoulders, Rehab, Home, Exercise Band, Deltoid, Elastic,

Rotator Cuff - External Rotation Dumbbells - Isolation Exercise: Lie on your right side with a rolled-up towel under your right armpit. Stretch your right arm above your head. Keep your left arm at your side with your elbow bent to 90° and the f...

Rotator Cuff, Shoulder, Shoulders, Isolation, Dumbbell, Bench, Rehab,

Rotator Cuff - Internal Rotation- Isolation Exercise: Lie on your right side. Keep your left arm along the upper side of your body. Bend your right elbow to 90°. Keep the right forearm resting on the table. Now roll your right shoulde...

Rotator Cuff, Shoulder, Shoulders, Isolation, Dumbbell, Bench, Rehab,

Rotator Cuff - Isolation Exercise: Start by lying on your stomach on a table or a bed. Put your left arm out at shoulder level with your elbow bent to 90° and your hand down. Keep your elbow bent and slowly raise y...

Rotator Cuff, Shoulder, Shoulders, Isolation, Dumbbell, Bench, Rehab, Exercise Band,

Rotator Cuff - Isolation Exercise: In a standing position, start with your right arm halfway between the front and the side of your body, thumb down. Raise your right arm until almost level (about a 45° angle). (Hin...

Rotator Cuff, Shoulder, Shoulders, Isolation, Dumbbell, Deltoid, Bench, Rehab,

Elastic Band Front Raises- Isolation Exercise: Stand up and with the elastic band underneath your feet and arms down by your sides raise the band to the front with straight arms. Lower back down to the starting position once y...

Shoulder, Anterior Deltoids, Isolation, Elastic Band, Upper Body, Exercise Band, Deltoid, Home,

Dumbbell Lateral Inline Shoulder Raise- Isolation Exercise: This dumbbell isolation shoulder exercise can be performed by lying on an incline bench with your upper body and one foot on the ground. Now with one hand holding a dumbbell and d...

Shoulder, Deltoid, Middle Shoulder, Lateral Deltoid, Isolation, Bench, Dumbbell, Incline, Posterior Deltoid, Rear Deltoid, Upper Body, Freeweight, Home,

Reverse Flies with Exercise Band - Isolation Exercise: Begin with an exercise band and wrap it around something while grasping the elastic by the two hand grips. Now slowly bring the handles backwards behind your back with your arms a...

Shoulder, Rear Deltoid, Rear Shoulder, Shoulders, Isolation, Exercise Band, Elastic Band, Swiss Band, Upper Body,

Incline Front Raises- Isolation Exercise:
lie face down on a 45 degree incline bench holding a dumbbell in each hand. Allow your arms to hangdirectly below your shoulders. Raise your arms forward until they are paral...

Shoulder, Shoulders, Anterior Deltoid, Isolation, Dumbbell, Upper Body,

Front Raises- Isolation Exercise: Start with the weight at your side, and again sit comfortably with a ninety degree angle in your knees and keep your head and back straight. Now keeping a slightly bent arm and pa...

Shoulder, Shoulders, Anterior Deltoids, Isolation, Dumbbell, Upper Body,

Dumbbell Incline Lateral Raises- Isolation Exercise: Incline side raises or Lateral Incline side raises are performed seated on an incline bench with dumbbells in hand and palms ALWAYS facing the floor. Slowly bring the weight up un...

Shoulder, Shoulders, Medial Deltoid, Dumbbell, Upper Body, Freeweight, Bench, Isolation,

Reverse Overhead Dumbbell Laterals- Isolation Exercise:
Sit down on a bench. Grasp a dumbbell in each hand and extend your arms until they are parallel with the floor and palms up. Keep a slight bend in the arms. Slowly lift your...

Shoulder, Shoulders, Medial Deltoid, Isolation, Dumbbell, Upper Body,

Side Raises- Isolation Exercise: Kneeling down with the cable behind your body, keeping your head and back straight, raise the weight to your side with a slight bend in your arm (until it is level with the ground)...

Shoulder, Shoulders, Medial Deltoids, Isolation, Dumbbell, Upper Body, Cable,

Side Raises (Elastic Band)- Isolation Exercise: Stand up straight and have your hands by your side with the elastic band underneath your feet. Now with straight arms and both hands gripping either side of the band raise them by...

Shoulder, Shoulders, Medial Deltoids, Isolation, Elastic Band, Upper Body, Exercise Band,

Machine Rear Deltoid Laterals- Isolation Exercise:
Sit on a Pec Deck machine facing the back pad. Either grasp the handles or place your arms behind the arm pads. Bring your arms back as far as comfortable and hold. Reverse ...

Shoulder, Shoulders, Posterior Deltoid, Isolation, Machine, Upper Body,

Rear Raises (On the Ball)- Isolation Exercise: With the weights between your legs and palms in, keeping your back and head level with the ground. As well, as your knees at a ninety degree angle raise the weights with your palm...

Shoulder, Shoulders, Posterior Deltoids, Rear Deltoids, Isolation, Dumbbell, Upper Body,

Elastic Band Rear Raises- Isolation Exercise: Start by bending over with an elastic band underneath your feet and your arms perpendicular to the floor. Now raise your arms out to the side so that your arms are now parallel to...

Shoulder, Shoulders, Posterior Deltoids, Rear Deltoids, Isolation, Elastic Band, Upper Body, Exercise Band,

Leg Extension- Isolation Exercise: To perfrom the leg extension, sit comfortably in the leg extension machine. Keeping your back and head straight, raise the weight until it is straight (as shown). Then proceed to...

Thigh, Rectus Femoris, Quadricep, Isolation, Machine, Lower Body,

Cable Trapezius Upright Row- Isolation Exercise: To perform the trapezius exercise cable upright row begin with a straight bar attached to a cable machine and bring the bar up to the starting position as shown. Now slowly bring ...

Trapezius, Cable, Front Shoulder, Anterior Deltoid, Deltoid, Shoulder, Isolation,

Dumbbell Upright Trapezius Row- Isolation Exercise: To perform the neck exercise: Dumbbell upright row grab a pair of dumbbells with your palms facing you and bring your arms upwards as close to your body as you can. Now make sure ...

Trapezius, Neck, Dumbbell, Freeweight, Upper Body, Home, Isolation,

Lying Dumbbell Skullcrushers- Isolation Exercise: Begin this exercise by lying with your back on the ball with your shoulder blades firmly planted into the ball. With your hips raised parallel to the floor and your elbows perpind...

Tricep, Isolation, Exercise Ball, Swiss Ball, Upper Body, Freeweight, Dumbbells, Home, Stabilizers,

One Arm Dumbbell Tricep Extension on a Ball- Isolation Exercise: Begin this dumbbell tricep extension exercise lying supine on a stability ball with one arm holding a dumbbell, the other on your hip for balance and your feet shoulder width apart...

Tricep, Isolation, Stability Ball, Exercise Ball, Swiss Ball, Dumbbell, Arms, Upper Body,

Dumbbell Stability Ball Seated Tricep Extension- Isolation Exercise: Begin this tricep isolation extension exercise by sitting on a stability ball with a dumbbell in both hands. Raise the dumbbell up to your shoulder and then behind your head. Now...

Tricep, Stability Ball, Exercise Ball, Dumbbell, Isolation, Home, Arms, Upper Body,

One Arm Reverse Pulldowns- Isolation Exercise: Start by standing up with your back and head straight. Grasp a single arm bar, and hold it with your palm facing you. Now, with your other hand holding something for support, bri...

Triceps, Arms, Isolation, Cable, D-Handle, Upper Body,

Tricep Pulldowns- Isolation Exercise: Stand while grasping a bent bar used for this exercise, keeping your back and head straight. Now lower the weight while keeping your elbows tight close to your body. your back sh...

Triceps, Arms, Isolation, Cable, Upper Body,

Angled Cable Triceps Extension- Isolation Exercise:
Stand in between two high pulleys with single handles. Grasp the right handle with your left hand and the left handle with your right hand. Hold the handles in front of your ...

Triceps, Arms, Isolation, Cable, Upper Body,

Tricep Kickbacks- Isolation Exercise: Kneel comfortably on a bench with the same leg that you hold the weight with. Now with your back straight and your head looking straight ahead start with the weight at a ninety de...

Triceps, Arms, Isolation, Dumbbell, Upper Body,

Overhead Tricep Extentions- Isolation Exercise: Start with a dumbbell behind your head (as shown). Keeping your back and head straight, raise the weight above your head without locking out your elbows. Now lower the weight to ...

Triceps, Arms, Isolation, Dumbbell, Upper Body,

Lying Triceps Extension (Skull Crushers)- Isolation Exercise: To begin the skull crusher exercise, lie down on a bench and hold a barbell (or EZ curl bar) at arms length above your chest. Now, while keeping the upper arm rigid, slowly lower ...

Triceps, Isolation, Barbell, EZ-Curl Bar, Upper Body,

Cable Incline Pulldowns- Isolation Exercise: Start by sitting as shown with the bar of your choice to do the pulldowns. Now with your elbows in tight to your body lower the weight and extend the bar/rope until it is fully ex...

Triceps, Isolation, Cable, Arms, Upper Body,

Overhead Cable Extensions- Isolation Exercise:
Stand in front of a high pulley with a rope attached to it, facing away from the pulley. Hold an end of the rope in each hand with your arms bent and hands above your head. B...

Triceps, Isolation, Cable, Rope, Upper Body,

Incline Cable Triceps Extensions- Isolation Exercise:
Place an incline bench in front of a low pulley, facing away from it. Attach a rope to the pulley and sit down on the bench holding the ends of the rope in each hand with your...

Triceps, Isolation, Cable, Rope, Upper Body,

Bench Dips- Isolation Exercise:
Place two benches Parallel to each other. From standing in th middle of them, place your hands on the edge of the back bench and your feet on the front bench. By bending at t...

Triceps, Isolation, Calisthenics, Freeweight, Upper Body,

Isolation Stretches and Flexibility Exercises

Image	Name of Stretch/Flexibility Exercise	Muscle Group
	Forearm Stretch: Start by holding one hand by the fingers and pulling back until you feel the stretch. See the picture. This stretch is important for any sport involving throwing....	Forearm Flexors (Isolation)
	Calf Stretch: This is very important for running. - Stand with your hands against the wall -Lunge one leg back -Bend your front leg until you feel the stretch in your calf....	Gastrocnemius, Soleus, Calf (Isolation), Lower Body
	Neck Rotations: To stretch your sternocleidomastoid rotate your head back and forth without tilting your head back. You can also rotate your head forward....	Sternocleidomastoid, Trapezius (Neck) (Isolation)

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