When it comes to achieving your best physique, both isolation and compound exercises are essential.
Isolation workouts target specific muscles (particularly one muscle at a time) and help maximize strength and mass, while compound movements work on multiple muscles simultaneously.
I’ve already handed out a complete compound exercises list, and here, I’ll share an ultimate list of isolation exercises with a PDF.
You can use these isolation exercises to design your workout plan.
I’ve divided all exercises muscle-wise, so you can easily head to the desired section and pick exercises.
Contents
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The Ultimate List of Isolation Exercises By Muscle Group
Chest (Pectorals)
- Dumbbell Bench Press (Incline/Flat/Decline)
- Equipment needed: Dumbbells & a Bench
- Level: Easy
- Focus area: Upper, Middle, and Lower.
- Best Rep Ranges: 8-12
- Variations: Incline, Flat, Decline
- Seated Pec Fly
- Equipment needed: Pec Deck Machine
- Level: Easy
- Focus area: Entire Pecs
- Best Rep Ranges: 12-18
- Cable Crossover
- Equipment needed: Cable Pulley Machine
- Level: Intermediate
- Focus area: Upper and Middle Pecs
- Best Rep Ranges: 10-12
- Dumbbell Fly
- Equipment needed: Dumbbells & a Bench
- Level: Intermediate
- Focus area: Entire Pecs
- Best Rep Ranges: 10-12
- Variations: Incline, Flat, Decline
- Dumbbell Pullover
- Equipment needed: Dumbbells & a Bench
- Level: Intermediate
- Focus area: Upper Chest
- Best Rep Ranges: 8-12
- Upward Cable Fly
- Equipment needed: Cable Pulley Machine
- Level: Intermediate
- Focus area: Upper Pecs
- Best Rep Ranges: 10-12
- Dumbbell Squeeze Press
- Equipment needed: Dumbbells & a Bench
- Level: Easy
- Focus area: Deep Pectoral Muscles
- Best Rep Ranges: 12-15
Back (Lats, Traps, & Spine)
- Lat Pulldown
- Equipment needed: Pulldown Machine
- Level: Beginner
- Focus area: Latissimus Dorsi
- Best Rep Ranges: 10-15
- Variations: Wide Grip, Medium Grip, Close Grip, and Reverse Grip
- High Cable Single-arm Row
- Equipment needed: Cable Pulley Machine
- Level: Beginner
- Focus area: Latissimus Dorsi
- Best Rep Ranges: 10-15 per side (perform more on the weaker side)
- Seated Cable Row
- Equipment needed: Rowing Machine
- Level: Beginner
- Focus area: Lats and Traps
- Best Rep Ranges: 12-16
- Cable Straight-Arm Lat Pullover
- Equipment needed: Cable Pulley Machine
- Level: Intermediate
- Focus area: Latissimus Dorsi
- Best Rep Ranges: 10-15
- Dumbbell Bent-over Row
- Equipment needed: Dumbbells
- Level: Beginner
- Focus area: Lats and Traps
- Best Rep Ranges: 12-18
- One-Arm Dumbbell Row
- Equipment needed: Dumbbells
- Level: Intermediate
- Focus area: Lats and Traps
- Best Rep Ranges: 12-18
- Variations: Kneeling on the bench, split stance, croc row.
- Barbell T-Bar Row
- Equipment needed: Landmine/Barbell & Plates
- Level: Intermediate
- Focus area: Lats and Traps
- Best Rep Ranges: 10-15
- Variations: Prone & Neutral Grip
- Chest Supported DB Row
- Equipment needed: Dumbbells & a Bench
- Level: Intermediate
- Focus area: Trapezius & Rhomboids
- Best Rep Ranges: 12-15
- Variations: Prone & Neutral Grip
- Single-arm Half Kneeling Cable Row
- Equipment needed: Dumbbells & a Bench
- Level: Intermediate
- Focus area: Trapezius & Rhomboids
- Best Rep Ranges: 12-15
- Variations: Prone & Neutral Grip
- Low Back Extension
- Equipment needed: Lower Back Extension Machine
- Level: Intermediate
- Focus area: Lumbar Spine
- Best Rep Ranges: 15-20
Lower Body (Legs & Glutes)
- Leg Extension
- Equipment needed: Leg Extension Machine
- Level: Beginner
- Focus area: Quadriceps
- Best Rep Ranges: 15-20
- Goblet Squat
- Equipment needed: Dumbbell or Kettlebell
- Level: Beginner
- Focus area: Quadriceps
- Best Rep Ranges: 15-20
- Leg Curl
- Equipment needed: Knee Extension Machine
- Level: Beginner
- Focus area: Hamstrings
- Best Rep Ranges: 15-20
- Calf Raises
- Equipment needed: Smith Machine or Calf Raise Machine
- Level: Beginner
- Focus area: Calves (Gastrocnemius)
- Best Rep Ranges: 15-20
- Variations: Standing, Seated, Single-leg, Outward Toes Calf Raises
- Smith Machine Leg Press
- Equipment needed: Leg Press Machine
- Level: Beginner
- Focus area: Quads & Glutes
- Best Rep Ranges: 10-20
- Variations: Narrow stance with your feet down & medium stance with your feet above.
- Hack Squat
- Equipment needed: Knee Extension Machine
- Level: Beginner
- Focus area: Quadriceps
- Best Rep Ranges: 10-15
- Hip Thrust
- Equipment needed: Bar, Plates, & Sponge Pad
- Level: Intermediate
- Focus area: Glutes
- Best Rep Ranges: 10-15
- Frog Pump
- Equipment needed: Dumbbell
- Level: Intermediate
- Focus area: Glutes
- Best Rep Ranges: 10-15
- Glute Bridge
- Equipment needed: None
- Level: Beginner
- Focus area: Glutes
- Best Rep Ranges: 10-15
- Front Squat
- Equipment needed: Barbell or Smith Machine
- Level: Intermediate
- Focus area: Quadriceps
- Best Rep Ranges: 12-20
- Cable Pull-Through
- Equipment needed: Cable Pulley Machine
- Level: Intermediate
- Focus area: Glutes, Hamstrings, & Lower Back
- Best Rep Ranges: 10-15
- Glute Kickback
- Equipment needed: None
- Level: Intermediate
- Focus area: Glutes & Lower Back
- Best Rep Ranges: 10-15 per leg
- Machine Hip Abduction
- Equipment needed: Adduction/Abduction Machine
- Level: Intermediate
- Focus area: Adductors
- Best Rep Ranges: 15-20
- Machine Hip Adduction
- Equipment needed: Adduction/Abduction Machine
- Level: Beginner
- Focus area: Adductors
- Best Rep Ranges: 15-20
- Single-leg Deadlift
- Equipment needed: Dumbbell or Barbell
- Level: Intermediate
- Focus area: Hamstrings, Glutes, and Lower Back
- Best Rep Ranges: 6-8 per leg
Arms (Biceps, Triceps, & Forearms)
- Cable Curl
- Equipment needed: Cable Pulley Machine
- Level: Beginner
- Focus area: Biceps
- Best Rep Ranges: 12-15
- Variations: Straight Bar, EZ Bar, & D-handles
- Preacher Curl
- Equipment needed: Preacher Bench
- Level: Beginner
- Focus area: Biceps
- Best Rep Ranges: 12-15
- Variations: Scott Curls, Dumbbell, and EZ Bar
- Concentration Curl
- Equipment needed: Dumbbells
- Level: Beginner
- Focus area: Biceps
- Best Rep Ranges: 10-12 per arm
- Alternating Bicep Curls
- Equipment needed: Dumbbells
- Level: Beginner
- Focus area: Biceps
- Best Rep Ranges: 10-12 per arm
- Incline Dumbbell Bicep Curl
- Equipment needed: Dumbbells/Cable Pulley & Adjustable Bench
- Level: Intermediate
- Focus area: Biceps
- Best Rep Ranges: 10-12
- Variations: Alternating & Dual Arm
- Hammer Curl
- Equipment needed: Dumbbells & Hammer Bar
- Level: Beginner
- Focus area: Biceps
- Best Rep Ranges: 10-15
- Variations: Alternating & Dual Arm
- Spider Curls
- Equipment needed: Dumbbells, Barbell, or Cable Pulley
- Level: Intermediate
- Focus area: Biceps
- Best Rep Ranges: 12-15
- Overhead Cable Curls
- Equipment needed: Cable Pulley Machine
- Level: Intermediate
- Focus area: Biceps
- Best Rep Ranges: 12-15
- Variations: Lying & Standing
- Zottoman Curls
- Equipment needed: Dumbbells
- Level: Intermediate
- Focus area: Biceps
- Best Rep Ranges: 10-12
- Barbell Drag Curl
- Equipment needed: Barbell & Plates
- Level: Advanced
- Focus area: Biceps
- Best Rep Ranges: 10-12
- Barbell Curl
- Equipment needed: Barbell & Plates
- Level: Beginner
- Focus area: Biceps
- Best Rep Ranges: 10-12
- EZ Bar Biceps Curls
- Equipment needed: EZ Bar & Plates
- Level: Beginner
- Focus area: Biceps
- Best Rep Ranges: 12-15
- Triceps Pushdown
- Equipment needed: Cable Pulley Machine
- Level: Beginner
- Focus area: Triceps
- Best Rep Ranges: 15-20
- Overhead Triceps Extension
- Equipment needed: Cable Pulley Machine
- Level: Beginner
- Focus area: Triceps
- Best Rep Ranges: 15-20
- Overhead Forward Cable Triceps Extension
- Equipment needed: Cable Pulley Machine
- Level: Beginner
- Focus area: Triceps
- Best Rep Ranges: 15-20
- Dumbbell French Press
- Equipment needed: Dumbbells & Bench
- Level: Beginner
- Focus area: Triceps
- Best Rep Ranges: 12-15
- Behind The Neck Triceps Extension/Standing Overhead Triceps Extension
- Equipment needed: Cable Pulley Machine or Barbell
- Level: Intermediate
- Focus area: Triceps
- Best Rep Ranges: 12-15
- Crush Grip Dumbbell Push-ups
- Equipment needed: Dumbbells
- Level: Intermediate
- Focus area: Triceps
- Best Rep Ranges: 12-15
- Tricep Kickback
- Equipment needed: Cable Pulley, Dumbbells, or Resistance Band
- Level: Beginner
- Focus area: Triceps
- Best Rep Ranges: 10-15 per side
- Variations: Single & Dual Arm
- Barbell Skull Crusher
- Equipment needed: EZ Barbell & Bench
- Level: Intermediate
- Focus area: Triceps
- Best Rep Ranges: 12-15
- Variations: Incline & Flat Bench
- Bench Dips
- Equipment needed: Bench
- Level: Beginner
- Focus area: Triceps
- Best Rep Ranges: 12-15
- Crossbody Triceps Extension
- Equipment needed: Cable Pulley Machine
- Level: Beginner
- Focus area: Triceps
- Best Rep Ranges: 15-20 per arm
- Wrist Curl
- Equipment needed: Dumbbell, Barbell, or Cable Pulley
- Level: Beginner
- Focus area: Forearms
- Best Rep Ranges: 15-20
- Variations: Single & Dual Arm
- Wrist Extension
- Equipment needed: Dumbbell or Barbell
- Level: Beginner
- Focus area: Forearms
- Best Rep Ranges: 15-20
- Variations: Single & Dual Arm
- Wrist Roll
- Equipment needed: Mini Bar with Rope Attached
- Level: Beginner
- Focus area: Forearms
- Best Rep Ranges: 2-3
- Variations: Prone & Underhand Grip
- Bayesian Cable Curl
- Equipment needed: Cable Pulley
- Level: Intermediate
- Focus area: Biceps
- Best Rep Ranges: 10-12
Shoulder (Deltoids)
- Machine Shoulder Press
- Equipment needed: Hammer Strength
- Level: Beginner
- Focus area: Anterior Delts
- Best Rep Ranges: 12-15
- Lateral Raises
- Equipment needed: Dumbbells or Cable Pulley
- Level: Beginner
- Focus area: Medial Delts
- Best Rep Ranges: 12-15
- Variations: Single & Dual Arm
- Rear Delt Machine Fly
- Equipment needed: Pec Deck Machine
- Level: Beginner
- Focus area: Posterior Delts
- Best Rep Ranges: 10-15
- Variations: Neutral and Overhand Grip
- Dumbbell Arnold Press
- Equipment needed: Dumbbells
- Level: Intermediate
- Focus area: Front & Side Delts
- Best Rep Ranges: 10-12
- Upright Row
- Equipment needed: Barbell, Smith Machine, Cable Machine
- Level: Intermediate
- Focus area: Medial Delts and Upper Traps
- Best Rep Ranges: 10-12
- Variations: Hip Width & Shoulder Width
- Front Raise
- Equipment needed: Dumbbells, Barbells, and Resistance Bands
- Level: Beginner
- Focus area: Anterior Delts
- Best Rep Ranges: 12-15
- Variations: Single & Dual Arms and Prone & Neutral Grip
- Rear Delt Raises
- Equipment needed: Dumbbells, Resistance Bands, & Cable Machine
- Level: Beginner
- Focus area: Posterior Delts
- Best Rep Ranges: 12-15
- Variations: Single and Dual Arm
- Dumbbell Reverse Fly
- Equipment needed: Dumbbells
- Level: Intermediate
- Focus area: Posterior Delts
- Best Rep Ranges: 12-15
- Variations: Single and Dual Arm
- 45-degree Incline Row
- Equipment needed: Dumbbells & Bench
- Level: Intermediate
- Focus area: Rear Delt
- Best Rep Ranges: 10-12
- Variations: Prone Grip
- Shrugs
- Equipment needed: Dumbbells, Barbell, & Smith Machine
- Level: Beginner
- Focus area: Upper Traps
- Best Rep Ranges: 12-15
- Variations: Prone & Neutral Grip
- Overhead Reverse Cable Fly
- Equipment needed: Cable Pulley
- Level: Intermediate
- Focus area: Posterior Shoulders
- Best Rep Ranges: 12-15
- Face Pull
- Equipment needed: Cable Pulley
- Level: Intermediate
- Focus area: Rear Delts
- Best Rep Ranges: 12-15
- FDL Raises
- Equipment needed: Dumbbells & Bench
- Level: Advanced
- Focus area: Shoulders
- Best Rep Ranges: 5-6
- Variations: Seated, Standing, & 45-degree Incline
Abs and Oblique (Core)
- Hanging Knee Raises
- Equipment needed: Pull-up Bar
- Level: Intermediate
- Focus area: Abdominals
- Best Rep Ranges: 10-20
- Hanging Leg Raises
- Equipment needed: Pull-up Bar
- Level: Advanced
- Focus area: Abdominals
- Best Rep Ranges: 8-10
- Hanging Knee To Elbow
- Equipment needed: Pull-up Bar
- Level: Advanced
- Focus area: Abdominals
- Best Rep Ranges: 8-10
- Kneeling Cable Crunches
- Equipment needed: Cable Pulley
- Level: Beginner
- Focus area: Abdominals
- Best Rep Ranges: 15-20
- Cable Sit-up
- Equipment needed: Cable Pulley
- Level: Intermediate
- Focus area: Abdominals
- Best Rep Ranges: 10-12
- Reverse Crunches
- Equipment needed: Cable Pulley
- Level: Intermediate
- Focus area: Lower Abs
- Best Rep Ranges: 10-15
- Tuck Crunch
- Equipment needed: Cable Pulley
- Level: Intermediate
- Focus area: Rectus and transversus Abdminis
- Best Rep Ranges: 6-10
- Leg Raises
- Equipment needed: Dumbbells or Cable Pulley for Additional Resistance
- Level: Intermediate
- Focus area: Lower Abs
- Best Rep Ranges: 8-10
- Landmine Oblique Twist
- Equipment needed: Bar with Landmine Attachment
- Level: Intermediate
- Focus area: Obliques
- Best Rep Ranges: 6-8 per side
- High To Low Cable Chop
- Equipment needed: Cable Pulley
- Level: Intermediate
- Focus area: Obliques
- Best Rep Ranges: 10-15 per side
- Low to High Cable Wood Chop
- Equipment needed: Cable Pulley
- Level: Intermediate
- Focus area: Obliques
- Best Rep Ranges: 10-15 per side
- Side Bend
- Equipment needed: Cable Pulley or Dumbbells
- Level: Intermediate
- Focus area: Obliques
- Best Rep Ranges: 10-15 per side
- Rollout
- Equipment needed: AB Wheel Roller
- Level: Intermediate
- Focus area: Abdominals
- Best Rep Ranges: 8-10 reps
- Side Plank
- Equipment needed: None
- Level: Beginner
- Focus area: Obliques
- Optimal Duration: 30-sec hold per side
- Flutter Kicks
- Equipment needed: None
- Level: Beginner
- Focus area: Abs
- Optimal Duration: 15-20 seconds
- Bicycle Crunch
- Equipment needed: None
- Level: Intermediate
- Focus area: Abs & Obliques
- Best Rep Ranges: 8-10 reps per side
- Dead Bug
- Equipment needed: None
- Level: Intermediate
- Focus area: Abs & Obliques
- Best Rep Ranges: 6-8 reps per side
How to Include Isolation Exercise in a Workout Program?
The following points will help you efficiently use the isolation exercises in your exercise program:
- Balance with Compound Movements: While isolation exercises are beneficial, it’s vital to balance them with compound movements. Compound exercises work for multiple muscle groups and are generally more efficient for building overall strength and muscle mass.
- Choose Isolation Exercises Wisely: Select isolation exercises that complement the compound exercises you’ve done. For example, if you’ve done a bench press, you could follow it with tricep extensions or chest flies to target the triceps and chest more effectively.
- Incorporate Machines for Beginners: If you’re new to strength training, using machines for isolation exercises can be beneficial as they often have guided movements that help you maintain proper form.
- Warm-Up with Isolation Exercises: You can also use isolation exercises as part of your warm-up routine to activate specific muscle groups before moving on to more demanding compound exercises.
- Use Isolation for Recovery & Injury Prevention: If you’re dealing with joint issues or imbalances, isolation exercises can be used for rehab, correcting strength imbalances, , and joint-friendly training.
