Whether you’re looking to maximise muscle gains or improve your body composition and health, resistance exercise is important to meeting your goals.
While compound exercises work multiple muscle groups at a time, isolation exercises seek to stimulate just one muscle group in an attempt to supply muscle growth.
Though it’s best to incorporate a mixture of compound and isolation exercises in your fitness routine, this comprehensive list covers 103 isolation exercises for your whole body, including the way to perform them.
If you’re unsure whether an exercise fits your experience level or concerned about an underlying injury or health condition, it’s best to debate your training plan with a professional trainer.
The quadriceps, often mentioned as quads, are the muscle group that comprises the front portion of your thigh.
These muscles mainly serve to permit extension (straightening) of the knee .
This group is formed from four muscles — the vastus lateralis, vastus intermedius, vastus medialis, and rectus femoris.
These muscles are best stimulated by leg-pushing movements.
1. horizontal bar squats
While squats are technically a compound movement, placing the bar a touch higher on your back and narrowing your stance a touch can serve to efficiently isolate the quads.
How to perform
2. Leg press
The leg press is an excellent alternative to squats — not just for those just beginning their training journey but also advanced trainees.
Just like with squats, keeping your stance a touch narrower will help activate your quads.
How to perform
3. Front squat
With the front squat, the bar is placed just above the clavicle, which moves the middle of gravity forward and makes the quads the first cause for this exercise.
How to perform (alternate grip)
4. Bulgarian split squat
While the split squat targets multiple muscle groups, it does an excellent job of hitting the quads.
The movement is performed by putting one foot on a bench behind you and squatting down with the forward leg. you'll hold a dumbbell in each hand for added difficulty.
It also can be performed with a loaded barbell or Smith machine as you become more advanced.
How to perform
5. Hack squat
The hack squat is actually the other of the leg press.
Instead of pushing against a weighted platform, you’re pushing against weighted pads that lie on your shoulders.
Just as with the leg press and squat, keeping your stance narrow will help better isolate the quads.
How to perform
6. Leg extension
The leg extension is that the gold standard for quad isolation exercises, as there’s minimal involvement of the other muscle groups.
Most machines utilize a weighted pad that’s placed against your lower shin and pushed against to activate the quads.
How to perform
7. Goblet squat
The goblet squat is another squat variation during which a kettlebell or dumbbell is held call at front of the body as you squat down.
To better stimulate the quads, you'll place a 2.5-pound (1-kg) or 5-pound (2.5-kg) plate under your heel and keep your stance a touch narrower.
How to perform
The hamstrings are another major muscle group located on the backside of your legs.
These muscles serve to flex the leg at the knee and also assist in extending the hips.
They’re made from three main muscles — the semitendinosus, semimembranosus, and biceps femoris.
These muscles are best stimulated by pulling and hip hinging movements.
8. Leg curl
The leg curling tends to be the gold standard when it involves hamstring isolation exercises.
While there are several variations, this movement uses a weighted pad that's placed slightly below the calf muscles and curled in toward your legs.
How to perform (seated or lying)
9. Romanian deadlift
While the Romanian deadlift stimulates another muscle groups, the first movers are the hamstrings.
For this movement, a weighted barbell or dumbbells are held in your hands as you bend at the hips with a small bend at the knees, providing a superb stretch for the hamstrings.
How to perform (dumbbell version)
10. Glute ham raise
The glute ham raise may be a unique piece of kit that’s becoming more popular in training facilities throughout the planet .
When performed properly, it can efficiently isolate the hamstrings and glutes to supply maximum muscle activation and growth.
How to perform
11. Single-leg deadlift
The single-leg deadlift most ordinarily uses either a kettlebell or dumbbell held within the opposite hand of the hamstring you’re targeting.
The weight is then lowered toward the ground while bending at the hips, allowing your non-working leg to trace straight back and serving as an excellent stretch for the working hamstring.
The exercise is performed on all sides until the specified numbers of reps and sets are reached.
How to perform
12. Resistance band leg curling
The band leg curling ing may be a great alternative once you don’t have access to a leg curl machine.
For this movement, the band is secured to an anchor point.
Next, lie on your stomach while wrapping the band slightly below your calf muscle. Curl it up toward your hamstring and slowly return to the starting position.
How to perform
The glutes, which are scientifically mentioned because the gluteus and gluteus , structure an outsized a part of your posterior leg musculature.
These large and powerful muscles are liable for the extension and lateral rotation of the hip .
They’re best isolated with hip hinging and thrusting movements.
13. Barbell hip thrust
The barbell hip thrust is one among the simplest exercises for exciting the glutes.
A loaded barbell, usually with padding, is positioned over the hips together with your back braced against a coffee bench .
A hip thrusting motion is then performed for the specified number of reps and sets.
How to perform
14. Dumbbell or barbell walking lunge
While the walking lunge stimulates multiple muscle groups, it are often a suPlace either a loaded barbell on your back or dumbbells in your hands and perform a repetitive lunging motion while you pay close attention to muscle contraction of the glutes.
How to perform the dumbbell version (barbell version)
15. Cable pull-through
The cable pull-through may be a unique alternative to the hip thrust when equipment isn’t available otherwise you desire switching things up.
A rope attachment is fixed to a low cable. With your back facing the weight stack, grasp the rope in your hands between your legs.
Resting your hands on your thighs, thrust the load while paying close attention to the contraction of the glutes.
How to perform
16. Machine glute kickback
The glute kickback may be a readily available piece of kit in most gyms and may be an incredible choice for working the glutes.
How to perform
17. Glute bridge
While the glute bridge requires some flexibility, no equipment is needed, so it can be performed at home.
The movement is started by lying down together with your feet flat and perpendicular to the ground .
A thrusting motion is then performed to contract the glutes for the desired amount of reps.
How to perform
The calves are a crucial muscle group located on the rear of your lower leg.
They comprise two major muscles called the gastrocnemius and soleus.
They’re mainly responsible for plantar flexion, which refers to the extension of the foot down away from the body, such as when jumping or running.
18. Seated calf raise
The seated calf raise is one among the more common movements utilized to figure the calves.
Due to the angle at which the movement is performed, it predominantly targets the soleus muscle.
How to perform (without machine)
19. Standing calf raise
The standing calf raise is an honest complement to the seated calf raise.
Given that this movement hits the calves from a special angle, it mainly targets the gastrocnemius .
How to perform (without machine)
20. Stair calf raise
The stair calf raise may be a unique movement which will be performed anywhere you've got access to stairs.
The movement is performed similarly to a standing calf raise, extending your feet at the ankle joint and allowing your ankle to go below the surface of the step to get a good contraction.
How to perform (single leg)
21. Smith machine calf raise
The Smith machine calf raise is analogous to a standing calf raise, although the resistance is provided by a loaded Smith machine bar on your back.
It’s helpful to perform the movement with your toes on a step platform, which allows your heels to track down to get a full contraction with each rep.
How to perform
The back comprises numerous muscles, both big and small, though the major muscles include the lats (latissimus dorsi), traps (trapezius), and erector spinae (lower back).
These muscles are liable for the movement of your spine, stabilizing the trunk, and coordinating the movement of your limbs.
What’s unique about the rear is that it’s best trained from different angles to maximise muscle gains.
22. Pullup or assisted pullup
The pullup is a classic back exercise. When it’s performed correctly, it can isolate most of the rear muscles.
While there are different variations, the quality pullup starts by hanging from a bar with a medium width grip and pulling your body up together with your back muscles until your chin is just above the bar.
How to perform (assisted)
23. Lat pulldown
The lat pulldown is another bread-and-butter back movement.
This movement mimics the motion of a pullup and is an excellent alternative, as the weight can be adjusted to match your level of strength and experience.
How to perform
24. Straight arm pulldown
The straight arm pulldown may be a fantastic back isolation movement that gives a pleasant stretch at the highest .
This movement is performed similarly to a tricep pushdown, but the arms are kept straight, that specialize in contracting the lats.
How to perform
25. Hammer strength high row
This is a unique machine exercise that’s widely available in gyms.
The movement is analogous thereto of a lat pulldown, but the individual handles leave increased flexibility and even make it possible to perform the movement with one arm at a time.
How to perform
26. Bent over row
The bent over row is another classic exercise that’s excellent for adding back thickness.
The exercise is performed by starting with a loaded barbell or dumbbells in your hands, bending slightly at the hips and knees, and rowing the load up toward your belly button.
How to perform with a barbell (dumbbell)
27. Inverted row
The inverted row is a superb horizontal pulling exercise for hitting the mid-back.
It’s best performed on a Smith machine set in a lower position, although if the movement is too difficult, you can raise the bar a bit to make it easier.
How to perform
28. Seated cable row
The seated cable row may be a classic horizontal back movement for building thickness and size.
Make sure you retain an upright posture and obtain a full stretch at the top of every rep for maximal muscle stimulation.
How to perform
29. Incline dumbbell row
The incline dumbbell row is another alternative to the chest supported row machine.
An incline bench is about at a 30–45-degree angle. You then sit on the bench backward together with your chest facing the pad. Finally, you grasp a pair of dumbbells and row them up just until your upper arm is perpendicular to the pad.
How to perform
30. Good morning
The good morning may be a classic strength and conditioning exercise for building lower back strength, though it also hits the hamstrings and glutes to an honest degree.
It’s important to perform this movement with propriety to scale back the danger of injury.
How to performperb exercise for working the glutes.
Place either a loaded barbell on your back or dumbbells in your hands and perform a repetitive lunging motion while you pay close attention to muscle contraction of the glutes.
How to perform the dumbbell version (barbell version)
15. Cable pull-through
The cable pull-through may be a unique alternative to the hip thrust when equipment isn’t available otherwise you desire switching things up.
A rope attachment is fixed to a low cable. With your back facing the weight stack, grasp the rope in your hands between your legs.
Resting your hands on your thighs, thrust the load while paying close attention to the contraction of the glutes.
How to perform
16. Machine glute kickback
The glute kickback may be a readily available piece of kit in most gyms and may be an incredible choice for working the glutes.
How to perform
17. Glute bridge
While the glute bridge requires some flexibility, no equipment is needed, so it can be performed at home.
The movement is started by lying down together with your feet flat and perpendicular to the ground .
A thrusting motion is then performed to contract the glutes for the desired amount of reps.
How to perform
The calves are a crucial muscle group located on the rear of your lower leg.
They comprise two major muscles called the gastrocnemius and soleus.
They’re mainly responsible for plantar flexion, which refers to the extension of the foot down away from the body, such as when jumping or running.
18. Seated calf raise
The seated calf raise is one among the more common movements utilized to figure the calves.
Due to the angle at which the movement is performed, it predominantly targets the soleus muscle.
How to perform (without machine)
19. Standing calf raise
The standing calf raise is an honest complement to the seated calf raise.
Given that this movement hits the calves from a special angle, it mainly targets the gastrocnemius .
How to perform (without machine)
20. Stair calf raise
The stair calf raise may be a unique movement which will be performed anywhere you've got access to stairs.
The movement is performed similarly to a standing calf raise, extending your feet at the ankle joint and allowing your ankle to go below the surface of the step to get a good contraction.
How to perform (single leg)
21. Smith machine calf raise
The Smith machine calf raise is analogous to a standing calf raise, although the resistance is provided by a loaded Smith machine bar on your back.
It’s helpful to perform the movement with your toes on a step platform, which allows your heels to track down to get a full contraction with each rep.
How to perform
The back comprises numerous muscles, both big and small, though the major muscles include the lats (latissimus dorsi), traps (trapezius), and erector spinae (lower back).
These muscles are liable for the movement of your spine, stabilizing the trunk, and coordinating the movement of your limbs.
What’s unique about the rear is that it’s best trained from different angles to maximise muscle gains.
22. Pullup or assisted pullup
The pullup is a classic back exercise. When it’s performed correctly, it can isolate most of the rear muscles.
While there are different variations, the quality pullup starts by hanging from a bar with a medium width grip and pulling your body up together with your back muscles until your chin is just above the bar.
How to perform (assisted)
23. Lat pulldown
The lat pulldown is another bread-and-butter back movement.
This movement mimics the motion of a pullup and is an excellent alternative, as the weight can be adjusted to match your level of strength and experience.
How to perform
24. Straight arm pulldown
The straight arm pulldown may be a fantastic back isolation movement that gives a pleasant stretch at the highest .
This movement is performed similarly to a tricep pushdown, but the arms are kept straight, that specialize in contracting the lats.
How to perform
25. Hammer strength high row
This is a unique machine exercise that’s widely available in gyms.
The movement is analogous thereto of a lat pulldown, but the individual handles leave increased flexibility and even make it possible to perform the movement with one arm at a time.
How to perform
26. Bent over row
The bent over row is another classic exercise that’s excellent for adding back thickness.
The exercise is performed by starting with a loaded barbell or dumbbells in your hands, bending slightly at the hips and knees, and rowing the load up toward your belly button.
How to perform with a barbell (dumbbell)
27. Inverted row
The inverted row is a superb horizontal pulling exercise for hitting the mid-back.
It’s best performed on a Smith machine set in a lower position, although if the movement is too difficult, you can raise the bar a bit to make it easier.
How to perform
28. Seated cable row
The seated cable row may be a classic horizontal back movement for building thickness and size.
Make sure you retain an upright posture and obtain a full stretch at the top of every rep for maximal muscle stimulation.
How to perform
29. Incline dumbbell row
The incline dumbbell row is another alternative to the chest supported row machine.
An incline bench is about at a 30–45-degree angle. You then sit on the bench backward together with your chest facing the pad. Finally, you grasp a pair of dumbbells and row them up just until your upper arm is perpendicular to the pad.
How to perform
30. Good morning
The good morning may be a classic strength and conditioning exercise for building lower back strength, though it also hits the hamstrings and glutes to an honest degree.
It’s important to perform this movement with propriety to scale back the danger of injury.
How to perform
31. Back extension
The back extension may be a widely available piece of kit that’s great for targeting the lower back.
As you become more advanced, you'll hold a weight plate or dumbbell in your hand to form the exercise a touch harder .
How to perform
32. Superman
The superman requires no equipment and may be performed within the comfort of your house .
It’s a superb exercise for targeting the posterior muscles, including the lower back.
If you discover it too difficult to boost both arms and legs at an equivalent time, try alternating by first raising your left arm and right leg then your right arm and left leg.
How to perform (alternating Superman)
33. Bird dogs
Bird dogs are another tried-and-true exercise for strengthening the core.
Also requiring no equipment, they’re an excellent addition to a home workout program.
How to perform
34. Dumbbell shrug
The dumbbell shrug is analogous to the barbell shrug but allows for increased flexibility during the movement by utilizing a dumbbell in each hand.
How to perform
35. Machine shrug
The machine shrug may be a plate–loaded option that permits for efficient isolation of the traps.
How to perform
36. Seated dumbbell shrug
Seated dumbbell shrugs are a superb thanks to eliminate the opposite muscles of the trunk and fully isolate the traps.
They also reduce spinal stress, and thus , could also be a far better option for those recovering from injury.
How to perform
The chest comprises two major muscles called the musculus pectoralis major and musculus pectoralis minor .
The musculus pectoralis major is split into two parts called the clavicular head, which is that the upper chest, and therefore the sternocostal head, which is that the lower portion of the chest.
The main function of the chest muscles is to bring the arms toward the middle of the body, also referred to as adduction.
37. Incline barbell bench press
The incline barbell bench press is that the gold standard for building upper chest mass.
A barbell is loaded on an incline bench, slowly unracked, and pressed with a controlled movement, getting a full stretch at rock bottom and peak contraction at the highest .
How to perform
38. Incline dumbbell bench press
The incline dumbbell bench press involves a movement pattern almost like that of the previous exercise, but dumbbells are used rather than a barbell.
This allows for more shoulder flexibility and should cause better contraction for a few trainees.
How to perform
39. Smith machine bench press
The Smith machine bench press utilizes a loaded Smith machine bar for resistance and may be performed either flat or on an incline.
This method allows you to isolate the chest muscles by reducing the quantity of stabilization needed by accessory muscles.
How to perform
40. Incline dumbbell fly
The incline dumbbell fly is a superb upper chest accessory exercise, because it allows for a full stretch at rock bottom of the movement.
Perform this movement on an adjustable bench set at a small incline.
Grasp a pair of dumbbells in your hands, and while lying on your back, extend your arms down with a small bend within the elbows, allowing a full stretch before returning to the starting position.
How to perform
41. Cable incline fly
The cable incline fly is analogous to the dumbbell incline fly, but a cable crossover machine is employed for resistance.
An incline bench is about up inside a cable crossover, and loaded handles are brought together during a slow and controlled manner, allowing a full contraction of the upper chest.
How to perform
42. Barbell bench press
The flat barbell bench press may be a bread-and-butter movement for chest building that uses a loaded barbell found out on a bench for resistance.
It’s performed by grasping the bar with a medium width grip, unracking the bar, lowering it to your mid-chest with a controlled motion, and pressing up to return it to the starting position.
How to perform
43. Dumbbell bench press
The dumbbell bench press involves a movement almost like that of the barbell bench press, but it uses dumbbells for resistance.
This allows a greater range of motion leading to improved isolation of the chest muscles.
How to perform
44. Machine bench press
The machine bench press seeks to mimic the movement pattern of the normal bench press but reduces the quantity of stabilization required by other muscle groups, which allows for better isolation of the chest.
How to perform
45. Dumbbell fly
The dumbbell fly is sort of almost like the incline dumbbell fly but uses a bench rather than an incline bench.
This better targets the lower portion of your chest muscle.
How to perform
46. Machine chest fly
The machine chest fly uses an equivalent movement pattern because the dumbbell chest fly but provides a more even strength curve, meaning the resistance is more consistent throughout the exercise.
How to perform
47. Cable fly
The cable fly is exclusive therein it allows for greater flexibility within the angle at which the exercise is performed.
Setting the cables a touch lower will target the upper pecs, while setting the cables slightly higher will hit the lower a part of your chest muscles.
How to perform
48. Pushup
The pushup may be a classic bodyweight chest exercise which will be an excellent addition to your home workout program.
The arms are often placed a touch wider to focus on the pecs, or slightly closer to hit the triceps.
How to perform
The shoulder muscles, also referred to as the deltoids, are made from three distinct heads — the anterior head or front delts, lateral head or side delts, and posterior head or rear delts.
The main function of the deltoids is to supply abduction at the shoulder , meaning moving the upper arm away and bent the side of your body.
The exercises are broken into three categories supported the precise head of the delts that they aim .
49. Standing shoulder press
The standing shoulder press may be a classic movement for building shoulder mass, particularly for the front delts.
This movement is performed by unracking a loaded barbell and pressing it over your head during a controlled motion.
How to perform
50. Standing dumbbell shoulder press
The standing dumbbell shoulder press mimics the movement of the barbell press but uses dumbbells for resistance.
This allows for greater flexibility and should help eliminate the wrist discomfort that some people experience with barbells.
How to perform
51. Seated barbell shoulder press
The seated barbell shoulder press is sort of almost like the standing version, although it relieves a number of the trunk muscle from stabilizing the body, allowing more isolation of the delts.
How to perform
52. Seated dumbbell shoulder press
The seated dumbbell shoulder press may be a well-known bodybuilding movement for building shoulder mass.
This movement is performed on an incline bench set to an almost upright position.
Dumbbells are then pressed above the top during a controlled motion for the specified number of reps.
How to perform
53. Machine shoulder press
The machine shoulder press follows a movement pattern almost like those of other shoulder-pressing movements but uses an adjustable weight stack for resistance.
Less stabilization is required than is with free-weight shoulder-press exercises, making this an excellent option for beginners.
How to perform
54. Smith machine seated shoulder press
The Smith Machine seated shoulder press is analogous to the seated barbell shoulder press, but the bar is fixed on the Smith Machine.
Just like the machine shoulder press, this reduces the quantity of stabilization required, making the movement slightly easier to perform.
How to perform
55. Barbell front raise
The barbell front raise efficiently targets the anterior or front delts.
For this movement, a loaded barbell is grasped with an overhand grip and raised to eye level before steadily being returned to the starting position.
How to perform
56. Dumbbell front raise
The dumbbell front raise is sort of almost like the barbell front raise but uses dumbbells for resistance, allowing slightly more flexibility.
How to perform
57. Dumbbell lateral raise
The dumbbell lateral raise is one among the more popular exercise selections when looking to hit the side delts.
To perform this movement, a dumbbell is held in each hand and raised bent the side of your body with a small bend in your elbows. The dumbbells are then returned to the starting position during a controlled motion.
How to perform
58. Cable lateral raise
The cable lateral raise — like other cable movements — provides a gentle resistance curve throughout the movement.
This exercise uses a coffee pulley found out with one D handle and an appropriate amount of weight.
How to perform
59. Barbell upright row
The barbell upright row is a superb mass builder for the delts when performed correctly.
A loaded barbell is grasped with a medium grip and pulled directly upward until your hands reach your shoulders or slightly above. the load is then returned to the starting position during a controlled manner.
How to perform
60. Cable upright row
The cable upright row is performed during a similar fashion to the previous exercise but uses a straight bar attachment on a cable pulley for consistent resistance throughout the movement.
How to perform
61. Dumbbell upright row
The dumbbell upright row provides a touch more flexibility than the barbell upright row.
It’s an excellent option for those that experience wrist pain when doing the normal barbell upright row.
How to perform
62. Cable face pull
The cable face pull directly hits the rear delts when performed properly.
To perform this movement, found out a cable pulley with a rope attachment at eye level.
Pull the rope toward your face while flaring your elbows bent the side, ensuring a full contraction and full stretch during each rep.
How to perform
63. Seated cable face pull
The seated face pull is that the same a the normal face pull but seated.
This takes a number of the specified trunk stabilization, making the movement slightly easier and allowing you to completely specialise in the contraction .
How to perform
64. Banded face pulls
Banded face pulls follow an equivalent movement pattern as other face pulls but use a band for resistance.
These are an excellent option for workouts happening reception or in gyms with limited equipment.
How to perform