24 isolation exercises for the whole body

Have you ever found yourself struggling with a weak spot, like when you are lifting and suddenly your shoulder aches? Maybe it is because of lifting something heavy or due to long hours of sitting at your desk job. When one part of your body lags, it can lead to discomfort or even injury and it signals that specific muscle group need extra attention. Enter isolation exercises! By targeting individual muscles, these exercises allow you to focus on and strengthen specific areas. Whether you are aiming to improve muscle definition or correct imbalances, isolation exercises can help you achieve a well-rounded and stronger physique.

What are isolation exercises?

Isolation exercises focus on working on a single muscle or muscle group at a time. These exercises limit the involvement of surrounding muscles and joints, allowing you to focus on one area and strengthen or sculpt specific muscles. They are great for targeting any weak muscle or for enhancing muscle definition. For example, bicep curls isolate biceps, while leg extensions focus solely on the quads.

Are isolation exercises better than compound exercises?

Compound exercises are exercises that target multiple muscles and joints at once. Both compound and isolation exercises have unique benefits. Compound exercises are better for building overall strength, endurance, and functional fitness by working multiple muscles and joints at once. They allow you to lift heavier weights, burn calories, and improve coordination. On the other hand, isolation exercises are ideal for targeting specific muscles, correcting imbalances, or focusing on muscle definition. They are great for rehabilitation or enhancing a particular muscle group.

24 isolation exercises for the whole body

Here are the best 24 isolation exercises that target different muscle groups such as shoulders, arms, chest, abs, back, quads, glutes, calves, and hamstrings.

Shoulder

Perform these 3 exercises regularly to work your shoulder muscles. You can do 10-12 repetitions (reps) of each of these exercises:

1. Dumbbell shoulder press

• Stand with your feet shoulder-width apart.
• Hold dumbbells at shoulder height, palms facing forward.
• Engage your core as you press the dumbbells overhead until your arms are fully extended.
• Lower the weights back to the starting position and repeat.

2. Plank dumbbell shoulder raise

• Start in a plank position with hands on dumbbells.
• Keep your core tight as you raise one dumbbell in front of you to shoulder height, maintaining balance.
• Return to the starting position and do it with the other arm.

3. Front barbell raise

• Stand with feet shoulder-width apart, holding a barbell with palms facing down.
• Lift the bar in front of you to shoulder height, keeping your arms straight.
• Lower the bar in a slow, controlled motion. Repeat the movement.

Arms

Perform these 3 exercises regularly to work your bicep, tricep, and forearm muscles. Do at least 10-12 reps of these exercises:

4. Barbell curl

• Stand tall with feet hip-width apart, holding a barbell with palms up.
• Curl the barbell toward your chest, keeping your elbows close to your sides.
• Lower the barbell slowly to maximise tension on the muscle and repeat.

5. Dips

• These work both the triceps and chest. Start with placing your hands on a bench or parallel bars.
• Lower your body by bending your elbows until your arms form a 90-degree angle.
• Push yourself back up to the starting position and repeat.

6. Overhead triceps extension

• Hold a dumbbell overhead with both hands.
• Lower it behind your head slowly, keeping your elbows tight.
• Now, press it back up until your arms are fully extended.

Chest

Perform these 3 exercises regularly to work your chest muscles. A minimum of 10 reps should be completed to avail the benefits.

7. Barbell bench press

• Lie flat on a bench, gripping the barbell slightly wider than shoulder-width apart.
• Lower the bar to your chest, then press it back up until your arms are fully extended.

8. Push-up

• Start in a plank position with your legs extended back and hands below the shoulders.
• Keep your core tight, head down, and body in line from head to toe.
• Lower your chest to the ground, bending your elbows, then push back up.

Also read: 5 best chest workouts for upper body strength

9. Standing dumbbell fly

• Stand straight and hold dumbbells in your hands.
• Bend your knees slightly, bending forward, and bringing dumbbells in front of you.
• Open your arms wide and then bring the dumbbells back together.

Abdomen

Perform these 3 exercises regularly to work your abdominal muscles. While you can start with 15 reps of these exercises, you should be able to do 25-30 reps once you get used to V-ups and crunches.

10. V-up

• To perform this killer core move, lie flat on the floor with arms extended overhead and legs straight.
• Lift both your upper body and legs toward each other, trying to touch your toes, then lower back down.

11. Bicycle crunches

• Lie flat on your back, hands behind your head.
• Bring one knee toward your chest while rotating your torso to touch the opposite elbow to that knee.
• Alternate sides in a smooth and controlled motion.

12. Plank

• Begin in a plank position, face down, and keep forearms and toes on the floor.
• Keep your body straight from your head to your heels and your core tight as you hold a plank position.
• Avoid sagging in the lower back and start by holding the position for 10 seconds, then increase it to 30 seconds and 1 minute.

Back

Perform these 3 exercises regularly to work your back muscles. Try to do a minimum of 10-12 reps.

13. Pull-up

• To perform this exercise, grab the pull-up bar above your head.
• Exhale as you pull yourself up until your chin clears the bar.
• Inhale as you lower back down until the elbows are straight.
• Repeat the movement without touching the floor with your legs.

14. Resistance band pulldown

• Attach the band to a high anchor point.
• Grip the ends, and pull them down toward your chest, keeping your elbows close to your body.
• You can perform the exercises either standing or sitting but keep your back straight.

Also read Back workout: 10 exercises for a toned back and strong spine

15. Superman

• Strengthen your lower back by lying face down with arms and legs extended.
• Lift your arms, chest, and legs off the ground and try to hold the pose for a second before going back down.

Quadriceps

Perform these 3 exercises regularly to work your quadricep muscles. Start with at least 12 reps of these exercises and increase the count as you get used to these. However, do not overstrain yourself.

16. Squats

• Stand with feet shoulder-width apart to perform this fundamental leg exercise.
• Now, lower into a squat position by pushing your hips back and bending your knees.
• Keep your chest up and press back up to return to the starting position.

17. Leg press

• Sit in the leg press machine and press the platform away from you, pushing with your legs.
• Lower the platform back down slowly and repeat.

18. Bulgarian split squat

• Elevate one foot behind you on a bench, and step the other foot forward.
• Hold your hands together in front of you to help you maintain the balance.
• Lower into a lunge position, bending both knees, then press back up.

Glutes

Perform these 3 exercises regularly to work your glute muscles. Try performing at least 12 reps of each of these exercises:

19. Glute bridge

• Lie on your back with your feet flat on the floor.
• Lift your hips upward, squeezing your glutes at the top.
• Lower back down slowly and repeat.

20. Barbell hip thrust

• With your upper back resting on a bench and a barbell across your hips, thrust your hips upward, engaging your glutes.
• Lower back down slowly and repeat.

21. Walking lunges

• To perform walking lunges, stand with your feet shoulder-width apart.
• Step forward with one leg, placing your weight on your heel.
• Now, lower your hips until both knees are bent at 90-degree angles.
• Push off the front foot and bring the back leg forward to step into the next lunge.

Calves and hamstrings

Perform these 3 exercises regularly to work your calves and hamstring muscles. Try performing at least 12-15 reps of these exercises if you are a beginner.

22. Standing calf raise

• Stand tall and raise your heels off the ground, standing on your toes.
• Lower back down slowly and repeat.

23. Leg curls

• Using a leg curl machine, lie face down and curl your legs toward your glutes.
• Focus on performing the movement slowly.

24. Single-leg deadlift

• Stand on one leg, and hinge forward while lowering dumbbells toward the ground.
• Keep your back flat, return to a standing position, and repeat.

With regular practice of these isolation exercises you can build strength and stamina in your body!