The Ultimate List of Isolation Exercises with PDF

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

Isolation Chest Exercises

Machines

  1. Pec Deck Fly
  2. Incline Cable Crossovers
  3. Standing Cable Parallel Fly
  4. Standing Cable Upward Fly
  5. Flat Bench Cable Flyes
  6. Incline Cable Flyes

Dumbbells

  1. Dumbbell Bench Press
  2. Decline Dumbbell Bench Press
  3. Dumbbell Squeeze Press
  4. Dumbbell Fly
  5. Incline Dumbbell Fly
  6. Standing Dumbbell Upward Fly

Kettlebells

  1. Kettlebell Chest Fly
  2. Seesaw Floor Press

Resistance Bands

Isolation Workout List for Back

Isolation Back Exercises

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

Isolation Leg workouts

Machines

  1. Machine Leg Extension
  2. Lying Machine Leg Cul
  3. Machine Calf Raises
  4. Seated Machine Leg Curl
  5. Smith Machine Leg Press
  6. Smith Machine Hip Thrust

Dumbbells

Resistance Bands

Forearms and Biceps Isolation Exercises List

Machines

  • Cable Curl
  • Preacher Curl

Dumbbells

Barbells

Resistance Bands

Triceps Isolation Exercises List

Machines

Dumbbells

Barbells

Resistance Bands

Shoulder Isolation Workout List

Bodyweight

Machines

Dumbbells

Barbells

Resistance Band

List of Isolation Workout For Abs and Oblique (Core)

Bodyweight

Machines

Barbells

  • Barbell Crunches
  • Barbell Rollout

Dumbbells

Resistance Band


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.

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