Isolation Workout Exercises



Isolation exercises are great after compound exercises


Isolation ExerciseIsolation 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.

Exercises

PictureName of Exercise
Twisting CrunchesTwisting Crunches
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...
CrunchesCrunches 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...
Weighted Cable Ball CrunchWeighted Cable Ball Crunch 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...
Ball CrunchesBall Crunches 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...
BridgeBridge 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...

High to Low WoodchoppersHigh to Low Woodchoppers 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...
Low to High WoodchoppersLow to High Woodchoppers 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...
Cable CrunchesCable Crunches
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...
Ball RolloutBall Rollout 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...
Pelvic ThrustPelvic Thrust 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 ...
Jack KnivesJack Knives This exercise can be performed with your knees bent or kept straight. Lie on the ground (beginner) or a bench (advanced) with your lower body not on the bench. Complete a crunch ...
Air BikeAir Bike 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...
Straight Arm PulldownsStraight Arm Pulldowns 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...
Lying Cable CurlsLying Cable Curls 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...
One Arm Cable CurlsOne Arm Cable Curls 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 ...
Reverse CurlsReverse Curls
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 ...
Standing E-Z Curl Bar | Standing Barbell CurlStanding E-Z Curl Bar | Standing Barbell Curl 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...
Preacher CurlsPreacher Curls 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...
Barbell CurlsBarbell Curls 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...
Concentration CurlsConcentration Curls 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...
Dumbbell CurlsDumbbell Curls 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...
Hammer CurlsHammer Curls
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 ...
Elastic Band Bicep CurlsElastic Band Bicep Curls 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...
Lying Bicep Isolation CurlsLying Bicep Isolation Curls 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...
Dumbbell Ball Preacher Bicep Isolation CurlDumbbell Ball Preacher Bicep Isolation Curl 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...
Cable CurlsCable Curls
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...
21s21s
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...
Incline Dumbbell CurlsIncline Dumbbell Curls
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...
Reverse Dumbbell Incline CurlsReverse Dumbbell Incline Curls
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...
Lying Down Cable CurlsLying Down Cable Curls 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 ...
Butt or Gluteus Maximus KickbacksButt or Gluteus Maximus Kickbacks 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 ...
Calf Raises on Leg Press MachineCalf Raises on Leg Press Machine 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:...
Dumbbell Calf Exercise Ball RaisesDumbbell Calf Exercise Ball Raises 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 ...
Dumbbell Calf Raises with Exercise BallDumbbell Calf Raises with Exercise Ball 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 ...
Donkey Calf RaisesDonkey Calf Raises
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...
Seated Calf RaisesSeated Calf Raises
1. Sit on the machine with your thighs underneath the pads and with your toes on the bottom pad.
2. Lower your heels as low as you can (for a full range of motion).
3...
Dumbbell FlysDumbbell Flys 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 ...
Exercise Band Chest Flyes/FliesExercise Band Chest Flyes/Flies 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...
Incline Exercise Ball FlyesIncline Exercise Ball Flyes 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...
Cable CrossoversCable Crossovers
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 ...
Upward Cable CrossoversUpward Cable Crossovers
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...
Incline FlyesIncline Flyes
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...
Decline FlyesDecline Flyes
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...
Machine Flyes (Pec Deck)Machine Flyes (Pec Deck)
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...
Exercise Ball Dumbbell Chest PulloversExercise Ball Dumbbell Chest Pullovers 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 ...
Good MorningsGood Mornings
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...
Back Hyper-ExtensionsBack Hyper-Extensions Start by lying face down, then raise your arm and head with the opposite leg. If done properly you should feel a stretch in your lower back. Finally, lower your leg, arm, and hea...
Back ExtensionsBack Extensions
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 ...
Machine Back ExtensionsMachine Back Extensions 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...
Ball Back Hyperextensions (Lower Back)Ball Back Hyperextensions (Lower Back) 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...
Wrist CurlsWrist Curls
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...
Standing Wrist CurlsStanding Wrist Curls
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...
Wrist ExtensionsWrist Extensions
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...
Standing Calf RaisesStanding Calf Raises 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...
Exercise Ball Hamstring CurlsExercise Ball Hamstring Curls 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 ...
Leg Curl or Hamstring CurlLeg Curl or Hamstring Curl 1. Lie on the machine comfortably while hooking your legs underneath the pad. If you are on the seated chair leg curl then sit comfortably with your legs between the pads.
2. ...
Hip AdductorHip Adductor 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 with Exercise BandInner Thigh with Exercise Band 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...
Twisting Leg RaisesTwisting Leg Raises
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...
Ball Knee CrunchesBall Knee Crunches 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 ...
Roman ChairRoman Chair
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...
Exercise Ball Abdominal Leg RaisesExercise Ball Abdominal Leg Raises 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...
Exercise Ball Lower Back ExtensionsExercise Ball Lower Back Extensions 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...
ShrugsShrugs 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...
Exercise Ball Oblique TwistsExercise Ball Oblique Twists 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...
Cable Side BendsCable Side Bends 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...
Dumbbell Side BendsDumbbell Side Bends 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...
Ball Side Crunches or BendsBall Side Crunches or Bends 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...
Hip AbductionHip Abduction 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 with Exercise BandOuter Thigh with Exercise Band 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...
Rotator Cuff (Elastic Band)Rotator Cuff (Elastic Band) 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 (Elastic Band)Rotator Cuff (Elastic Band) 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 - External Rotation Dumbbells Rotator Cuff - External Rotation Dumbbells 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 - Internal RotationRotator Cuff - Internal Rotation 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 Rotator Cuff 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 Rotator Cuff 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...
Elastic Band Front RaisesElastic Band Front Raises 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...
Dumbbell Lateral Inline Shoulder RaiseDumbbell Lateral Inline Shoulder Raise 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...
Reverse Flies with Exercise Band Reverse Flies with Exercise Band 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...
Incline Front RaisesIncline Front Raises
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...
Front RaisesFront Raises 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...
Dumbbell Incline Lateral RaisesDumbbell Incline Lateral Raises 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...
Reverse Overhead Dumbbell LateralsReverse Overhead Dumbbell Laterals
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...
Side RaisesSide Raises 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)...
Side Raises (Elastic Band)Side Raises (Elastic Band) 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...
Machine Rear Deltoid LateralsMachine Rear Deltoid Laterals
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 ...
Rear Raises (On the Ball)Rear Raises (On the Ball) 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...
Elastic Band Rear RaisesElastic Band Rear Raises 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...
Leg ExtensionLeg Extension To perform 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...
Cable Trapezius Upright RowCable Trapezius Upright Row 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 ...
Dumbbell Upright Trapezius RowDumbbell Upright Trapezius Row 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 ...
Lying Dumbbell SkullcrushersLying Dumbbell Skullcrushers 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...
One Arm Dumbbell Tricep Extension on a BallOne Arm Dumbbell Tricep Extension on a Ball 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...
Dumbbell Stability Ball Seated Tricep ExtensionDumbbell Stability Ball Seated Tricep Extension 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...
One Arm Reverse PulldownsOne Arm Reverse Pulldowns 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...
Tricep PulldownsTricep Pulldowns 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...
Angled Cable Triceps ExtensionAngled Cable Triceps Extension
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 ...
Tricep KickbacksTricep Kickbacks 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...
Overhead Tricep ExtentionsOverhead Tricep Extentions 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 ...
Lying Triceps Extension (Skull Crushers)Lying Triceps Extension (Skull Crushers) 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 ...
Cable Incline PulldownsCable Incline Pulldowns 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...
Overhead Cable ExtensionsOverhead Cable Extensions
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...
Incline Cable Triceps ExtensionsIncline Cable Triceps Extensions
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...
Bench DipsBench Dips
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...


Stretches and Flexibility

ImageName of Flexibility Exercise
Forearm Stretch - StretchForearm Stretch: Start by holding one hand by the fingers and pulling back until you feel the stretch. See the pictu...
Calf Stretch - StretchCalf Stretch: This is very important for running.
- Stand with your hands against the wall
-Lunge one le...
Neck Rotations - StretchNeck Rotations: To stretch your sternocleidomastoid rotate your head back and forth without tilting your head back. ...

Forum Discussions


Mixture Of Excersices?I want to gain some serious power and explosiveness for football. I've heard that going heavy and cleans, dead lifts, and squats are essential along with a lot of heavy compound exercises like bench press are the way to go. Should i mix it up with ...
Building highly advanced workout routines Need HelpI've researched and found many different variations on what people think are "Advanced Routines" but found them all to be a little to easy. I want a routine that is effective and extremely efficient. So far I have my isolation exercises in groups...
isolation and compound exercisesdoes anyone have a list of islotion and compound exercises that they could share with me?thanks....
Diet for a studentHey, i am a university student, and i have been working out consistantly for about 1.5 years. I decided i wanted to bulk up after staying relatively toned, so i setup a new routine for myself, and it is going great. I am working with a 5x5 routine, w...
Difference Between Compound and Isolationdifference between compound and isolation exercises...
order of exerciseWhen doing a strength programme I know you start with larger muscle groups first my question is do you do quads,hamstrings and repeat or do you do all quads then all hamstrings.Also I am confused about compound and isolation exercises...