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What are isolation workouts?
Isolation workouts in weight training are workouts that involve only one joint and a limited number of muscles. This is in contrast with compound exercises, which target two or more joints and muscles.
Isolation movement exercises are may not super important workouts like compound exercises, but these workouts are really important for increasing our strength and activating the weak muscle groups. Here are the 10-best muscle-building isolation exercises!
1. Bicep Curl
The bicep curl is one of the highly recommended isolated workouts that work for the upper arms and to less extent, those of the lower arm. You can do this workout with dumbbells. This workout is also known as arm curls and dumbbell curls. This is a great beginner-level workout for improving strength and definition.
2. Triceps Pushdown
Triceps pushdown is one of the most important isolation workouts for the triceps. While the upper-body exercise is done on a cable machine. You can also do that in your home using a resistance band. It’s a beginner to advanced level exercise depending on the weight lifting.
3. Lateral Raise
Lateral raise is a highly recognizable shoulder exercise designed to isolate the lateral head of the deltoid muscle. Doing the exercise regularly can develop a strong and broader shoulder. The only thing you should do is two dumbbells and good shoulder flexibility to abduct your arms until its forms like a “T” Shape at your shoulder.
4. Calf Raises
Calves muscles are usually ignored when it comes to weight training, but still, they’re an instrumental part of many activities-from fast walking, jogging, and jumping. Doing standing calf raises to the lower body exercise to make all of these actions easier.
5. Hamstring Curl
The leg curls are the isolation workouts that target the back of the leg (Hamstrings, calf muscles, glutes, quads, and shins). It can be done in a variety of positions and makes a good addition to most any lower-body exercises.
6. Glute Bridges
Glute Bridge the complex isolation workouts that will engage the gluteal muscles, abs, low back, and hips. This exercise will strengthen your butt and will help you to develop your overall performance. This is a great workout that you can do every day in your life.
7. Sit-Ups (Crunches)
The sit-up is one of the most important core exercises, it will help you to train your abdominal muscles which are part of your core. Your core consists not only of your abs. It also includes your oblique muscles on the sides of your trunk, as well as the muscles in your pelvis, lower back, and hips. Together, these muscles help stabilize your body. Crunches are a popular exercise but it can stress your back and neck, and only works your abs, not the other muscle in the core.
8. Triceps Kickbacks
Triceps are the bigger muscle on the back of the upper arms, these muscles are responsible for elbow, shoulders, and forearms movements. Doing exercise for triceps helps you to build upper body strength and is an important part of any strength training routine. Triceps kickbacks are a great way to build arm and upper body strength. Doing warm-up before this workout to loosen the muscles and get your heart pumping. You can do stretching or walking. Doing kickbacks with proper form in order to effectively & safely work the muscle. Triceps kickbacks are mostly done with dumbbells.
9. Dumbbell Fly
The dumbbell fly utilizes chest fly movement to activate the muscle for the chest to better help the muscle develop and become stronger. The dumbbell fly is often the concept of a classic bodybuilding movement as the goal of the workout is to isolate the chest for aesthetic purposes. The movement itself can be used to help build a superior bench press however isn’t usually thought of from an improved overall performance standpoint. Thus, this movement is well reserved for ordinary chest workout routines in bodybuilding style splits.
10. Hammer Curls
Hammer curls e also known as Neutral grip biceps curl. A hammer curl is a variation regarding the biceps curl and activates muscles in the upper and lower arm. While this exercise is usually performed with a dumbbell, you may also perform it with cables or bands. The hammer curl is a great addition to an upper-body intermediate-level workout routine.
Nowadays, so many different workouts are there; that’s why it’s really important to understand the basics of them. Isolation workouts are one of the most basics and simplest workouts because they are selectively activated one muscle group at a time, and keep you fully focused on the workout that you are doing. Hope this list of top 10 muscle-building isolation exercises is helpful to you. Let us know your thoughts in the comment section below!