Isolated Exercises 52
Chest fly is a focused isolation exercise targeting the pectoralis major. It enhances chest definition, strength, and posture while improving range of motion.
ChestPectoralis MajorIntermediateDumbbellsBenchThe dumbbell fly is a focused isolation exercise that targets the pectoralis major, improving chest definition, size, and strength.
ChestPectoralis MajorIntermediateDumbbellsBenchCable crossover is an isolation exercise that provides constant tension on the pectoralis major, improving chest definition and symmetry.
ChestPectoralis MajorIntermediateCable MachineThe pec deck machine is a beginner-friendly exercise for isolating the pectoralis major, helping to build chest strength and definition.
ChestPectoralis MajorBeginnerIntermediatePec Deck MachineThe bicep curl is a classic isolation exercise that builds arm strength and muscle definition.
Upper bodyBicepsBeginnerDumbbellsThe barbell curl is a classic isolation exercise for building biceps strength and size.
Upper armBiceps, Biceps brachiiBeginnerBarbellHammer curls target the biceps, brachialis, and forearms using a neutral grip. This isolated exercise is excellent for arm strength and definition.
Upper armbiceps, brachialis, forearmsBeginnerDumbbellsSkull crushers are perfect for building triceps size and strength, especially the long head.
Upper armTriceps BrachiiIntermediateBarbellEZ BarDumbbellsThe concentration curl is an isolated exercise that targets the biceps, ensuring maximum muscle engagement by eliminating momentum.
Upper armBiceps, Biceps brachiiIntermediateDumbbellsThe overhead tricep extension is an excellent isolation exercise for targeting the triceps, helping build strength and muscle definition.
Upper armTriceps brachiiBeginnerIntermediateDumbbellsWrist curls are a great isolation exercise for building forearm strength and improving grip endurance.
Lower armFlexor Carpi Radialis, Palmaris LongusBeginnerDumbbellsBarbellReverse wrist curls are ideal for building forearm strength and enhancing grip balance by focusing on the extensors.
Lower armExtensor Carpi RadialisBeginnerDumbbellsBarbellStanding hammer curls are an effective way to build arm strength and size by engaging both the biceps and the brachioradialis.
ArmsBiceps, Biceps brachii, BrachioradialisBeginnerIntermediateDumbbellsGrip strengtheners are excellent for building hand and forearm strength, improving grip endurance, and aiding in various sports and strength activities.
Lower armFlexor Digitorum Profundus, Flexor Digitorum SuperficialisBeginnerIntermediateAdvancedGrip StrengthenerZottman curls are an effective exercise for building arm strength and size by combining traditional and reverse curls into one powerful movement.
Biceps, Biceps brachii, Brachioradialis, Flexor Carpi RadialisIntermediateDumbbellsThe wrist roller is a great tool for building forearm strength, endurance, and improving grip by targeting both flexor and extensor muscles.
Lower armForearm Flexors, Forearm ExtensorsIntermediateWrist RollerReverse curls are a great way to build forearm strength, improve grip, and enhance the brachioradialis muscle.
Lower armBrachioradialisBeginnerIntermediateBarbellDumbbellsReverse Grip Barbell Bicep Curls
Reverse grip barbell bicep curls are ideal for building forearm strength, improving grip, and enhancing the brachialis muscle.
ArmsBrachialis, Forearm ExtensorsIntermediateBarbellCable bicep curls are great for maintaining constant tension on the biceps, leading to effective muscle growth and hypertrophy.
Upper armBiceps, Biceps brachiiBeginnerIntermediateCable MachinePreacher curls are great for isolating the biceps, ensuring strict form and effective hypertrophy.
Upper armBiceps, Biceps brachiiIntermediatePreacher benchBarbellDumbbellsPreacher curls are great for isolating the biceps, ensuring strict form and effective hypertrophy.
Upper armBiceps, Biceps brachiiIntermediatePreacher benchBarbellDumbbellsLateral raises are great for isolating the lateral deltoids, helping to build broader, more defined shoulders.
ShouldersLateral DeltoidBeginnerIntermediateDumbbellsBent-over lateral raises are a great exercise for building the rear deltoids and upper back, improving posture and shoulder stability.
ShouldersRear DeltoidsIntermediateDumbbellsTargets the anterior deltoids, also engaging the serratus anterior and upper chest, making it ideal for shoulder development.
ShouldersAnterior DeltoidBeginnerIntermediateDumbbellsBarbellFocuses on the posterior deltoids and upper back, improving shoulder balance and posture.
ShouldersPosterior DeltoidIntermediateDumbbellsCable MachinePrimarily targets the trapezius muscles, with benefits for the upper back and posture.
ShouldersTrapeziusBeginnerIntermediateDumbbellsBarbellFocuses on the trapezius muscles by elevating the shoulders, improving upper back strength and posture.
TrapeziusBeginnerIntermediateBarbellTargets the posterior deltoids and the muscles of the upper back, emphasizing shoulder health and posture.
ShouldersPosterior Deltoid, TrapeziusIntermediateCable MachineA great isolation exercise for strengthening and defining the triceps using a cable machine.
ArmsTriceps BrachiiBeginnerIntermediateCable MachineRopeBar AttachmentA classic isolation exercise for triceps that helps build arm strength and definition.
Upper armTriceps brachiiBeginnerCable MachineA classic isolation exercise targeting the rectus abdominis, great for building core strength and endurance.
Rectus AbdominisBeginnerBodyweightMatA highly effective rotational exercise that targets the obliques, enhancing core strength and stability.
ObliquesIntermediateBodyweightMedicine BallDumbbellsAn advanced core exercise that targets the lower abdominals and improves core strength and control.
Rectus Abdominis, Hip FlexorsIntermediateAdvancedPull-up barA foundational core exercise that improves stability, coordination, and control.
Rectus Abdominis, Obliques, Transverse AbdominisBeginnerBodyweightMatA dynamic exercise that works both the rectus abdominis and obliques through a combination of twisting and pedaling motions.
Rectus Abdominis, ObliquesBeginnerIntermediateBodyweightMatHanging Knee Raises with Twist
An advanced exercise for strengthening the lower abs and obliques, enhancing core stability and rotational power.
Obliques, Rectus AbdominisIntermediateAdvancedPull-up barA great isolation exercise for building upper abdominal strength and endurance.
Rectus AbdominisBeginnerIntermediateBodyweightMatAn excellent isolation exercise to strengthen and grow the calf muscles, improving ankle stability and overall leg strength.
Lower legGastrocnemius, SoleusBeginnerBodyweightDumbbellsCalf Raise MachineAn effective isolation exercise targeting the soleus muscle, ideal for calf development and lower leg strength.
Lower legSoleusBeginnerSeated Calf Raise MachineA highly effective exercise for isolating and strengthening the calf muscles using the leg press machine.
Lower legGastrocnemius, SoleusIntermediateLeg Press MachineA great unilateral exercise to improve calf strength, balance, and muscle symmetry.
Lower legGastrocnemius, SoleusIntermediateBodyweightDumbbellsA great exercise for building calf strength and size using a barbell for added resistance.
Lower legGastrocnemiusIntermediateBarbellAn effective exercise for building thickness in the mid-back and improving posture and strength.
BackRhomboids, Latissimus DorsiBeginnerIntermediateCable MachineA challenging variation of crunches performed on a bench, ideal for enhancing core strength and definition.
Rectus Abdominis, ObliquesBeginnerIntermediateBenchA machine-based crunch exercise that isolates the abs effectively, offering consistent resistance and reducing neck and back strain.
Rectus AbdominisBeginnerIntermediateCrunch MachineA great exercise for isolating the lower abs and improving core strength.
Rectus Abdominis (lower part)BeginnerIntermediateMatA great core exercise for building strength and definition in the rectus abdominis.
Rectus AbdominisBeginnerIntermediateCable MachineRope AttachmentIsolates one side of the back at a time, focusing on the lats and increasing unilateral strength.
BackLatissimus DorsiBeginnerIntermediateDumbbellBenchAlso known as hyperextension, this exercise strengthens the lower back muscles, particularly the erector spinae, using a hyperextension bench.
BackErector SpinaeBeginnerIntermediateHyperextension BenchAn isolation exercise focusing on quadriceps strengthening without significant hamstring engagement.
Upper legQuadricepsBeginnerIntermediateLeg extension machineIsolates the hamstrings, useful for building muscle balance between the front and back of the leg.
Upper legHamstringsBeginnerIntermediateLeg curl machineLeg curls are great for isolating your hamstrings, helping with strength, stability, and aesthetics in the back of your legs.
LegsHamstringsBeginnerIntermediateLeg curl machine