When it comes to achieving your best physique, both isolation and compound exercises are essential. Isolation workouts target specific muscles and help maximize strength and mass, while compound movements work on multiple muscles simultaneously. I’ve already handed out a complete compound workout list, and here, I’ll share an ultimate list of isolation exercises with a pdf, so you can download and use it to design your best workout plan.
I’ve divided all exercises muscle-wise, such as the chest, back, and legs, as well as equipment-wise, like dumbbells, barbells, and machines, so you can easily pick the ones you need.
List of Isolation Exercises For Chest
Machines
- Pec Deck Fly
- Incline Cable Crossovers
- Standing Cable Parallel Fly
- Standing Cable Upward Fly
- Flat Bench Cable Flyes
- Incline Cable Flyes
Dumbbells
- Dumbbell Bench Press
- Decline Dumbbell Bench Press
- Dumbbell Squeeze Press
- Dumbbell Fly
- Incline Dumbbell Fly
- Standing Dumbbell Upward Fly
Kettlebells
- Kettlebell Chest Fly
- Seesaw Floor Press
Resistance Bands
- Resistance Band Floor Press
- Standing Resistance Band Chest Press
- Standing Resistance Band Incline Press
- Resistance Band Upward Chest Fly
Isolation Workout List for Back
Machines
- Wide Grip Lat Pulldown
- Medium Grip Lat Pulldown
- Seated Cable Row
- Cable Straight-Arm Pulldown
Dumbbells
Kettlebells
Resistance Band
List of Isolation Exercises For Legs and Glutes
Machines
- Machine Leg Extension
- Lying Machine Leg Cul
- Machine Calf Raises
- Seated Machine Leg Curl
- Smith Machine Leg Press
- Smith Machine Hip Thrust
Dumbbells
Resistance Bands
- Resistance Band Leg Press
- Banded Single Leg Deadlift
- Resistance Band Donkey Kick
- Resistance Band Leg Extension
- Resistance Band Leg Curl
- Banded Hip Thrust
Forearms and Biceps Isolation Exercises List
Machines
- Cable Curl
- Preacher Curl
Dumbbells
- Dumbbell Concentration Curl
- Alternate Dumbbell Bicep Curls
- Incline Dumbbell Bicep Curl
- Dumbbell One-arm Preacher curl
- Alternate Dumbbell Hammer Curl
- Dumbbell Seated Biceps Curl
- Dumbbell Preacher Hammer curl
- Incline Prone Dumbbell Bicep Curl
- Incline Alternated Dumbbell Bicep Curl
- Lying Supine Bicep Curl
- Dumbbell Palms-up Wrist Curl
- Dumbbell Reverse Wrist Curl
Barbells
- Standing Barbell Biceps Curl
- Prone Incline Barbell Biceps Curl
- Landmine Concentration Curl
- EZ Bar Biceps Curl
- Barbell Reverse Bicep Curl
- Barbell Preacher Curl
- Barbell Drag Curl
Resistance Bands
- Single-arm Standing Bicep Curl
- Banded Concentration Curl
- Resistance Band Hammer Curl
- Standing Reverse Bicep Curl
- Resistance Band Crossbody Curls
- Lying Resistance Band Bicep Curl
Triceps Isolation Exercises List
Machines
- Rope Pushdown
- Bar Pushdown
- Rope Overhead Extension
Dumbbells
- Incline Dumbbell French Press
- Dumbbell Behind The Neck Triceps Extension
- Dumbbell One-arm Triceps Extension
- Crush Grip Dumbbell Push-ups
- Incline Dumbbell Tricep Kickback
- Single-arm Dumbbell Triceps Kickback
Barbells
Resistance Bands
Shoulder Isolation Workout List
Bodyweight
Machines
- Machine Shoulder Press
- Lateral Raise Machine
- Rear Delt Machine Fly
- Smith Machine Overhead Press
- Smith Machine Upright Row
Dumbbells
- Dumbbell Overhead press
- Dumbbell Front Raise
- Dumbbell Lateral Raises
- Seated Dumbbell Rear Delt Raises
- Lying Dumbbell Reverse Fly
- Dumbbell 45-Degree Incline Row
- Dumbbell Upright Row
- Dumbbell Shoulder Shrugs
Barbells
- Front Barbell Overhead Press
- Behind The Neck Barbell Shoulder Press
- Barbell Front Raise
- Landmine Lateral Raises
- Chest Supported Row
- Barbell Shoulder Shrug
Resistance Band
- Resistance Band Overhead Press
- Resistance Band Front Raises
- Banded Lateral Raises
- Banded Bent-Over Reverse Fly
- Banded Upright Row
- Resistance Band Shrug
List of Isolation Workout For Abs and Oblique (Core)
Bodyweight
- Hanging Knee Raise
- Hanging Leg Raise
- Pullup Bar Hanging Leg Raise
- Hanging Knee Raise
- Toes To Bar
- Hanging Windshield Wipers
- Hanging Knee To Elbow
Machines
- Kneeling Cable Crunches
- Lying Cable Crunches
- Standing Cable Crunches
- Decline Cable Crunches
- Reverse Cable Crunches
- Cable Tuck Crunch
- Lying Cable Leg Raise
- Single-Leg Cable Crunch
- Russian Twist
- High To Low Cable wood Chop
- Reverse Cable Wood Chop
- Low-Pulley Cable Side Bend
- High Pulley Cable Side Bend
Barbells
- Barbell Crunches
- Barbell Rollout
Dumbbells
- Lying Dumbbell Leg Raise
- Dumbbell Reverse Crunches
- Dumbbell Side Bend
- Dumbbell Russian Twist
- Dumbbell Side Plank
Resistance Band
- Mini Band Flutter Kicks
- Mini Band Bicycle Crunch
- Resistance band Single-Leg Lift
- Standing Oblique Crunch
- Side Leg Raises with loop band
- Loop Band Mountain Climber
- Resistance Band Bird Dog
- Plank Leg Kickback
- Resistance Band Dead Bug
- Banded Hip Bridge
- Russian Twist
- Knee to outside elbow Crunch
- V Leg Lifts
Isolation Exercise PDF
Frequently Asked Questions (FAQs)
Can You Do Isolation and Compound Exercises Together?
You can do compound and isolation exercises together to power up your strength, increase mass, and helps build a solid physique. A study also suggests that combining isolation and compound exercises can be effective for gaining upper body muscle strength and size in untrained men.
How to incorporate Isolation Exercise in Workout Program?
Always start your training with the heavy compound lifts to get the best from your workout because you feel more energetic and fresh at the beginning of a session. Once you do three to five sets of one or two compound movements, you can do three to five isolation exercises.
