View All Isolation Exercise Videos

Welcome to the Isolation exercises page! Below you'll find a list of all the Isolation exercises we have listed in our database. Each Isolation exercise video comes with detailed instructions, pictures and tips on how to get the most out of the exercise!

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Isolation Exercises List

Abs Isolation Exercises:

Exercise Namesort icon Primary Muscle(s) Secondary Muscle(s) Equipment Used
Abdominal Pendulum Abs None Bodyweight
Alternate Reach And Catch Abs None Bodyweight
Barbell Side Bends Abs Core Barbell
Cable Crunch Abs None Cables
Chair Leg Raise Abs None Bodyweight
Decline Bench Alternate Leg Raise Abs None Bodyweight
Decline Bench Cable Crunch Abs None Cables
Decline Bench Leg Raise Abs None Bodyweight
Decline Sit Up Abs None Bodyweight
Decline Weighted Twist Abs Lower Back, Shoulders Other
Dumbbell Side Bends Abs None Dumbbells
Exercise Ball Crunch Abs None Exercise Ball
Exercise Ball Hip Roll Abs None Exercise Ball
Exercise Ball Plank Abs Lower Back Exercise Ball
Floor Barbell Twist Abs Chest Barbell
Floor Crunch (legs on bench) Abs None Bodyweight
Floor Toe Reach Abs None Bodyweight
Hanging Leg Raise Abs Forearms Bodyweight
Hip Thrusts Abs None Bodyweight
Lower Abdominal Hip Roll Abs None Bodyweight
Lying Alternate Floor Leg Raise Abs None Bodyweight
Lying Bench Leg Raise Abs None Bodyweight
Lying Cable Crunch Abs None Cables
Lying Floor Knee Raise Abs None Bodyweight
Lying Floor Leg Raise Abs None Bodyweight
Plank Abs Lower Back Bodyweight
Plank With Feet On Bench Abs Lower Back Bodyweight
Reach And Catch Abs None Bodyweight
Russian Twist Abs None Bodyweight
Seated Barbell Twist Abs None Barbell
Seated Cable Crunch Abs None Cables
Seated Dumbbell Side Bends Abs None Dumbbells
Side Crunch Abs None Bodyweight
Side Plank Abs Lower Back Bodyweight
Sit Up Abs None Bodyweight
Standing Barbell Twist Abs None Barbell
Standing Cable Crunch Abs None Cables
Standing Oblique Cable Crunch Abs None Cables
Twisting Bench Crunch Abs None Bodyweight
Twisting Floor Crunch Abs None Bodyweight
Twisting Lying Cable Crunch Abs None Cables
Weighted Crunch Abs None Other
Weighted Exercise Ball Sit Up Abs None Exercise Ball
Weighted Side Touches Abs None Other

Back Isolation Exercises:

Exercise Namesort icon Primary Muscle(s) Secondary Muscle(s) Equipment Used
Barbell Pullover Back, Chest None Barbell
Dumbbell Pullover Back, Chest None Dumbbells
Good Mornings Back Hamstrings Barbell
Hyperextension Back Hamstrings Bodyweight
Lying Cable Pullover Back Chest Cables
Lying Cable Pullover (Rope Extension) Back Chest Cables
Lying Wide Dumbbell Curl Back None Dumbbells
Seated Good Mornings Back Hamstrings Barbell
Straight Arm Lat Pull Down Back None Machines

Biceps Isolation Exercises:

Exercise Namesort icon Primary Muscle(s) Secondary Muscle(s) Equipment Used
Alternate Dumbbell Hammer Preacher Curl Biceps Forearms Dumbbells
Alternate Dumbbell Preacher Curl Biceps None Dumbbells
Alternate Incline Dumbbell Curl Biceps None Dumbbells
Alternate Incline Hammer Curl Biceps Forearms Dumbbells
Alternate Seated Dumbbell Curl Biceps None Dumbbells
Alternate Seated Hammer Curl Biceps Forearms Dumbbells
Alternate Standing Hammer Curl Biceps Forearms Dumbbells
Alternating Standing Dumbbell Curl Biceps Forearms Dumbbells
Barbell Concentration Curl Biceps Forearms Barbell
Barbell Drag Curl Biceps None Barbell
Barbell hammer Curl Biceps Forearms Barbell
Barbell Preacher Curl Biceps None Barbell
Bicep Machine Curl Biceps None Machines
Cable Concentration Curl Biceps None Cables
Cable Curl Biceps None Cables
Cable Drag Curl Biceps None Cables
Cable Preacher Curl Biceps None Cables
Close Grip Cable Curl Biceps None Cables
Close Grip EZ Bar Curl Biceps None Barbell
Close Grip Standing Barbell Curl Biceps None Barbell
Concentration Curl Biceps None Dumbbells
Dumbbell Hammer Preacher Curl Biceps Forearms Dumbbells
Dumbbell Preacher Curl Biceps None Dumbbells
Exercise Ball Dumbbell Curl Biceps None Dumbbells
Exercise Ball Preacher Curl Biceps None Exercise Ball
EZ Bar Curl Biceps None Barbell
EZ Bar Preacher Curl Biceps None Barbell
Hammer Curl Across The Body Biceps Forearms Dumbbells
Hammer Preacher Curl Biceps Forearms Dumbbells
Incline Bench Dumbbell Curl Biceps None Dumbbells
Incline Bench Hammer Curl Biceps Forearms Dumbbells
Incline Dumbbell Curl Biceps None Dumbbells
Incline Hammer Curl Biceps Forearms Dumbbells
Lying Barbell Curl On Incline bench Biceps None Barbell
Lying Cable Curl (floor) Biceps None Cables
Lying Dumbbell Curl Biceps None Dumbbells
Lying High Pulley Cable Curl Biceps None Cables
Lying High Pulley Close Grip Cable Curl Biceps None Cables
One Arm Cable Curl Biceps None Cables
One Arm Dumbbell Hammer Preacher Curl Biceps Forearms Dumbbells
One Arm Dumbbell Preacher Curl Biceps None Dumbbells
One Arm Prone Dumbbell Curl Biceps None Dumbbells
One Arm Prone Hammer Dumbbell Curl Biceps Forearms Dumbbells
One Arm Seated Dumbbell Curl Biceps None Dumbbells
One Arm Seated Hammer Curl Biceps Forearms Dumbbells
One Arm Standing Dumbbell Curl Biceps None Dumbbells
One Arm Standing Hammer Curl Biceps Forearms Dumbbells
Prone Incline Dumbbell Curl Biceps None Dumbbells
Prone Incline Hammer Curl Biceps Forearms Dumbbells
Pulldown Bicep Curl Biceps None Machines
Rope Cable Curl Biceps Forearms Cables
Rope Cable Preacher Curl Biceps Forearms Cables
Seated Barbell Curl Biceps None Barbell
Seated Cable Curl Biceps None Cables
Seated Dumbbell Curl Biceps None Dumbbells
Seated Hammer Curl Biceps Forearms Dumbbells
Smith Machine Bicep Curl Biceps None Machines
Spider Curl Biceps None Barbell
Squatting Cable Curl Biceps None Cables
Standing Barbell Curl Biceps None Barbell
Standing Dumbbell Curl Biceps None Dumbbells
Standing Hammer Curl Biceps Forearms Dumbbells
Standing High Pulley Cable Curl Biceps None Cables
Twisting Standing Dumbbell Curl Biceps Forearms Dumbbells
Two Arm Cable Curl On Incline Bench Biceps None Cables
Two Arm Low Pulley Cable Curl Biceps None Cables
Wide Grip Cable Curl Biceps None Cables
Wide Grip EZ Bar Curl Biceps None Barbell
Wide Grip Standing Barbell Curl Biceps None Barbell
Zottman Curl Biceps Forearms Dumbbells
Zottman Preacher Curl Biceps Forearms Dumbbells

Calves Isolation Exercises:

Exercise Namesort icon Primary Muscle(s) Secondary Muscle(s) Equipment Used
45 Degree Calf Raise Calves None Machines
45 Degree Toe Raise Calves Tabailis (front of lower leg) Machines
Bodyweight Standing Calf Raise Calves None Bodyweight
Cable Calf Raise Calves None Cables
Donkey Calf Raise Calves None Bodyweight
Exercise Ball On The Wall Calf Raise Calves None Exercise Ball
Floor Barbell Calf Raise Calves None Barbell
Floor Calf Raise Calves None Bodyweight
Hack Calf Raise Calves None Machines
Hack One Leg Calf Raise Calves None Machines
One Leg 45 Degree Calf Raise Calves None Machines
One Leg Cable Calf Raise Calves None Cables
One Leg Donkey Calf Raise Calves None Bodyweight
One Leg Floor Calf Raise Calves None Bodyweight
One Leg Seated Calf Raise Calves None Machines
One Leg Seated Dumbbell Calf Raise Calves None Dumbbells
One Leg Smith Machine Seated Calf Raise Calves None Machines
One Leg Standing Bodyweight Calf Raise Calves None Bodyweight
Rocking Standing Calf Raise Calves Tabailis (front of lower leg) Barbell
Seated Barbell Calf Raise Calves None Barbell
Seated Calf Raise Calves None Machines
Seated Dumbbell Calf Raise Calves None Dumbbells
Smith Machine Calf Raise Calves None Machines
Smith Machine One Leg Calf Raise Calves None Machines
Smith Machine One Leg Toe Raise Calves Tabailis (front of lower leg) Machines
Smith Machine Seated Calf Raise Calves None Machines
Smith Machine Seated Toe Raise Calves None Machines
Smith Machine Toe Raise Calves Tabailis (front of lower leg) Machines
Standing Barbell Calf Raise Calves None Barbell
Standing One Leg Calf Raise With Dumbbell Calves None Dumbbells
Toes In 45 Degree Calf Raise Calves None Machines
Toes In Seated Calf Raise Calves None Machines
Toes In Smith Machine Calf Raise Calves None Machines
Toes Out 45 Degree Calf Raise Calves None Machines
Toes Out Seated Calf Raise Calves None Machines
Toes Out Smith Machine Calf Raise Calves None Machines

Chest Isolation Exercises:

Exercise Namesort icon Primary Muscle(s) Secondary Muscle(s) Equipment Used
Alternate Decline Dumbbell Flys Chest Shoulders Dumbbells
Alternate Dumbbell Flys Chest Shoulders Dumbbells
Alternate Incline Dumbbell Flys Chest Shoulders Dumbbells
Barbell Pullover Back, Chest None Barbell
Cable Crossovers (bent over) Chest Shoulders Cables
Cable Crossovers (mid chest) Chest Shoulders Cables
Cable Crossovers (standing straight up) Chest Shoulders Cables
Cable Crossovers (upper chest) Chest Shoulders Cables
Cable Lower Chest Raise Chest Shoulders Cables
Decline Cable Flys Chest Shoulders Cables
Decline Dumbbell Flys Chest Shoulders Dumbbells
Dumbbell Flys Chest Shoulders Dumbbells
Dumbbell Pullover Back, Chest None Dumbbells
Exercise Ball Cable Flys Chest Shoulders Exercise Ball
Exercise Ball Dumbbell Flys Chest Shoulders Exercise Ball
Flat Bench Cable Flys Chest Shoulders Cables
Incline Cable Flys Chest Shoulders Cables
Incline Dumbbell Flys Chest Shoulders Dumbbells
Knee Pushups Chest Shoulders, Triceps Bodyweight
Pec Dec Chest Shoulders Machines

Forearms Isolation Exercises:

Exercise Namesort icon Primary Muscle(s) Secondary Muscle(s) Equipment Used
Barbell Wrist Curl Over Bench Forearms None Barbell
Dumbbell Reverse Preacher Curl Forearms Biceps Dumbbells
Dumbbell Wrist Curl Over Bench Forearms None Dumbbells
EZ Bar Reverse Grip Barbell Curl Forearms Biceps Barbell
EZ Bar Reverse Grip Preacher Curl Forearms Biceps Barbell
Neutral Dumbbell Wrist Curl Over Bench Forearms None Dumbbells
One Arm Dumbbell Wrist Curl Over Bench Forearms None Dumbbells
One Arm Neutral Dumbbell Wrist Curl Over Bench Forearms None Dumbbells
One Arm Reverse Dumbbell Preacher Curl Forearms Biceps Dumbbells
One Arm Reverse Dumbbell Wrist Curl Over Bench Forearms None Dumbbells
One Arm Seated Dumbbell Wrist Curl Forearms None Dumbbells
One Arm Seated Neutral Dumbbell Wrist Curl Forearms None Dumbbells
One Arm Seated Reverse Dumbbell Wrist Curl Forearms None Dumbbells
Reverse Barbell Wrist Curl Over Bench Forearms None Barbell
Reverse Cable Preacher Curl Forearms Biceps Cables
Reverse Concentration Curl Forearms Biceps Dumbbells
Reverse Dumbbell Wrist Curl Over Bench Forearms None Dumbbells
Reverse Grip Barbell Curl Forearms Biceps Barbell
Reverse Grip Cable Curl Forearms Biceps Cables
Reverse Grip Preacher Curl Forearms Biceps Barbell
Reverse Grip Seated Cable Wrist Curl Forearms None Cables
Reverse One Arm Cable Curl Forearms Biceps Cables
Seated Barbell Wrist Curl Forearms None Barbell
Seated Cable Wrist Curl Forearms None Cables
Seated Dumbbell Wrist Curl Forearms None Dumbbells
Seated Neutral Dumbbell Wrist Curl Forearms None Dumbbells
Seated Reverse Barbell Wrist Curl Forearms None Barbell
Seated Reverse Dumbbell Wrist Curl Forearms None Dumbbells
Smith Machine Seated Wrist Curl Forearms Machines
Standing Alternate Dumbbell Reverse Curl Forearms Biceps Dumbbells
Standing Cable Reverse Curl Forearms Biceps Cables
Standing Cable Wrist Curl (behind back) Forearms None Cables
Standing Dumbbell Reverse Curl Forearms Biceps Dumbbells
Standing One Arm Dumbbell Reverse Curl Forearms Biceps Dumbbells
Standing Smith Machine Wrist Curl (behind back) Forearms None Machines
Standing Wrist Curl Behind Back Forearms None Barbell
Weight Plate Pinches Forearms None Other
Wrist Rollers Forearms None Other

Glutes Isolation Exercises:

Exercise Namesort icon Primary Muscle(s) Secondary Muscle(s) Equipment Used
Cable Hip Abduction Glutes, Hamstrings, Quadriceps None Cables
Cable Hip Adduction Glutes, Hamstrings, Quadriceps None Cables
Glute Kick Back Glutes None Bodyweight
Standing Glute Kickback Glutes Hamstrings Machines

Hamstrings Isolation Exercises:

Exercise Namesort icon Primary Muscle(s) Secondary Muscle(s) Equipment Used
Cable Hip Abduction Glutes, Hamstrings, Quadriceps None Cables
Cable Hip Adduction Glutes, Hamstrings, Quadriceps None Cables
Dumbbell Hamstring Curl Hamstrings None Dumbbells
Dumbbell Stiff Leg Deadlift Hamstrings Glutes, Lower Back Dumbbells
Dumbbell Stiff Leg Deadlift On Bench Hamstrings Glutes, Lower Back Dumbbells
Hip Adduction Machine Hamstrings, Quadriceps Hip Flexors Machines
Leg Curl Hamstrings None Machines
Lying Cable Hamstring Curl Hamstrings None Cables
One Leg Lying Cable Hamstring Curl Hamstrings None Cables
Single Leg Curl Hamstrings None Machines
Smith Machine Stiff Leg Deadlift Hamstrings Glutes, Lower Back Machines
Standing Cable Hamstring Curl Hamstrings None Cables
Stiff Leg Deadlift (AKA Romanian Deadlift) Hamstrings Glutes, Lower Back Barbell
Stiff Leg Deadlift On Bench Hamstrings Glutes, Lower Back Barbell

Quadriceps Isolation Exercises:

Exercise Namesort icon Primary Muscle(s) Secondary Muscle(s) Equipment Used
Cable Hip Abduction Glutes, Hamstrings, Quadriceps None Cables
Cable Hip Adduction Glutes, Hamstrings, Quadriceps None Cables
Hip Abduction Machine Quadriceps Hip Flexors Machines
Hip Adduction Machine Hamstrings, Quadriceps Hip Flexors Machines
Hip Extensions Quadriceps Hip Flexors Machines
Leg Extension Quadriceps None Machines
Single Leg Extension Quadriceps None Machines
Toes In Leg Extension Quadriceps None Machines
Toes Out Leg Extension Quadriceps None Machines

Shoulders Isolation Exercises:

Exercise Namesort icon Primary Muscle(s) Secondary Muscle(s) Equipment Used
Alternate Bent Over Dumbbell Reverse Fly Shoulders None Dumbbells
Alternate Dumbbell Lateral Raise Shoulders None Dumbbells
Alternate Dumbbell Reverse Fly On Incline Bench Shoulders None Dumbbells
Alternate Lying Dumbbell Reverse Fly Shoulders None Dumbbells
Alternate Seated Bent Over Dumbbell Reverse Fly Shoulders None Dumbbells
Alternate Seated Dumbbell Front Raise Shoulders None Dumbbells
Alternate Standing Dumbbell Front Raise Shoulders None Dumbbells
Barbell Front Raise Shoulders None Barbell
Bent Over Dumbbell Reverse Fly Shoulders None Dumbbells
Cable Front Raise Shoulders None Cables
Cable Lateral Raise Shoulders None Cables
Cable Reverse Fly Shoulders None Cables
Dumbbell Front Raise On Incline Bench Shoulders None Dumbbells
Dumbbell Lateral Raise Shoulders None Dumbbells
Dumbbell Reverse Fly On Incline Bench Shoulders None Dumbbells
High Barbell Front Raise Shoulders None Barbell
High Weight Plate Front Raise Shoulders None Other
Lying Cable Front Raise Shoulders None Cables
Lying Dumbbell Reverse Fly Shoulders None Dumbbells
Lying Rear Delt Barbell Raise Shoulders None Barbell
Machine Lateral Raise Shoulders None Machines
One Arm Bent Over Dumbbell Reverse Fly Shoulders None Dumbbells
One Arm Cable Front Raise Shoulders None Cables
One Arm Cable Lateral Raise Shoulders None Cables
One Arm Cable Reverse Fly Shoulders None Cables
One Arm Dumbbell Front Raise On Incline Bench Shoulders None Dumbbells
One Arm Dumbbell Lateral Raise Shoulders None Dumbbells
One Arm Dumbbell Reverse Fly On Incline Bench Shoulders None Dumbbells
One Arm Lying Dumbbell Reverse Fly Shoulders None Dumbbells
One Arm Seated Bent Over Dumbbell Reverse Fly Shoulders None Dumbbells
One Arm Seated Dumbbell Front Raise Shoulders None Dumbbells
One Arm Standing Dumbbell Front Raise Shoulders None Dumbbells
Seated Alternate Dumbbell Lateral Raise Shoulders None Dumbbells
Seated Barbell Front Raise Shoulders None Barbell
Seated Bent Over Dumbbell Reverse Fly Shoulders None Dumbbells
Seated Dumbbell Front Raise Shoulders None Dumbbells
Seated Dumbbell Lateral Raise Shoulders None Dumbbells
Seated High Barbell Front Raise Shoulders None Barbell
Seated One Arm Dumbbell Lateral Raise Shoulders None Dumbbells
Standing Dumbbell Front Raise Shoulders None Dumbbells
Weight Plate Front Raise Shoulders None Other

Traps Isolation Exercises:

Exercise Namesort icon Primary Muscle(s) Secondary Muscle(s) Equipment Used
Barbell Shrug Traps None Barbell
Behind The Back Barbell Shrug Traps None Barbell
Cable Shrug Traps None Cables
Dumbbell Shrug Traps None Dumbbells
Lying Cable Shrug Traps None Cables
Seated Cable Shrug Traps None Cables
Seated Dumbbell Shrug Traps None Dumbbells
Smith Machine Shrug Traps None Machines

Triceps Isolation Exercises:

Exercise Namesort icon Primary Muscle(s) Secondary Muscle(s) Equipment Used
Alternate Bent Over Dumbbell Kickback Triceps None Dumbbells
Alternate Lying Dumbbell Extension Triceps None Dumbbells
Alternate Seated Bent Over Dumbbell Kickback Triceps None Dumbbells
Back Of The Head Lying Tricep Extension Triceps None Barbell
Bent Over Dumbbell Kickback Triceps None Dumbbells
Cable Concentration Tricep Extension Triceps None Cables
Cable Tricep Extension Triceps None Cables
Cable Tricep Extension With Rope Triceps None Cables
Cable Tricep Extension With V-Bar Triceps None Cables
Cable Tricep Kickback Triceps None Cables
Close Grip Press Behind Neck Triceps None Barbell
Decline Lying Dumbbell Extension Triceps None Dumbbells
Decline Lying Tricep Extension (skullcrusher) Triceps None Barbell
Dumbbell Tricep Kickback Triceps None Dumbbells
Exercise Ball Dumbbell Kickbacks Triceps None Exercise Ball
Exercise Ball French Press Triceps None Exercise Ball
Exercise Ball One Arm Dumbbell Extension Triceps None Exercise Ball
Exercise Ball Two Arm Dumbbell Extension Triceps None Dumbbells
EZ Bar Back Of The Head Lying Tricep Extension Triceps None Barbell
EZ Bar Incline Skullcrusher Triceps None Barbell
EZ Bar Skullcrusher Triceps None Barbell
French Press Triceps None Barbell
High Pulley Overhead Tricep Extension Triceps None Cables
High Pulley Overhead Tricep Extension (rope extension) Triceps None Cables
Incline Cable Tricep Extension Triceps None Cables
Incline Cable Tricep Extension (rope extension) Triceps None Cables
Incline Skullcrusher Triceps None Barbell
Incline Two Arm Dumbbell Extension Triceps None Dumbbells
Inline Bench French Press Triceps None Barbell
Kneeling Overhead Tricep Extension Over Flat Bench Triceps None Cables
Lying Barbell Reverse Extension Triceps None Barbell
Lying Cable Tricep Extension Triceps None Cables
Lying Dumbbell Extension Triceps None Dumbbells
Lying On Floor Tricep Extension (rope extension) Triceps None Cables
Lying Single Dumbbell Extension Triceps None Dumbbells
Lying Tricep Extension (Skullcrusher) Triceps None Barbell
One Arm Bent Over Dumbbell Kickback Triceps None Dumbbells
One Arm Cable Tricep Extension Triceps None Cables
One Arm Lying Dumbbell Extension Triceps None Dumbbells
One Arm Pronated Dumbbell Extension Triceps None Dumbbells
One Arm Seated Bent Over Dumbbell Kickback Triceps None Dumbbells
One Arm Seated Dumbbell Extension Triceps None Dumbbells
One Arm Seated Overhead Tricep Extension Triceps None Cables
One Arm Standing Dumbbell Extension Triceps None Dumbbells
One Arm Standing Overhead Cable Tricep Extension Triceps None Cables
Reverse Grip Cable Tricep Extension Triceps None Cables
Reverse Grip Cable Tricep Kickback Triceps None Cables
Reverse Grip French Press Triceps None Barbell
Reverse Grip One Arm Seated Overhead Tricep Extension Triceps None Cables
Reverse Grip One Arm Standing Overhead Cable Tricep Extension Triceps None Cables
Reverse Grip Seated French Press Triceps None Barbell
Reverse Grip Skullcrusher Triceps None Barbell
Reverse One Arm Cable Tricep Extension Triceps None Cables
Seated Bent Over Dumbbell Kickback Triceps None Dumbbells
Seated French Press Triceps None Barbell
Seated Low Pulley Overhead Tricep Extension Triceps None Cables
Seated Low Pulley Overhead Tricep Extension (rope extension) Triceps None Cables
Smith Machine Incline Tricep Extension Triceps None Machines
Standing Low Pulley Overhead Tricep Extension Triceps None Cables
Standing Low Pulley Overhead Tricep Extension (rope extension) Triceps None Cables
Standing Two Arm Tricep Cable Extension Triceps None Cables
Two Arm Cable Tricep Kickback Triceps None Cables
Two Arm Seated Dumbbell Extension Triceps None Dumbbells
Two Arm Standing Dumbbell Extension Triceps None Dumbbells