Isolation exercises are effective for targeting a specific muscle. These exercises usually have movement at one joint. For example, the preacher curl isolates the upper arm to eliminate swinging and thus shoulder movement. All movement takes place at the elbow which makes the biceps work harder to raise the weight. This is beneficial for targeting deep into the particular muscle you want to focus on, minimizes injury and also allows you to work around an injured body part.
Generally Isolation Exercises are done at the end of working a specific muscle group or are used to work a particular muscle that is lagging behind in strength or shape. Basic Compound Exercises require a lot more strength as more weight is usually used due to the multi joint and muscle involvement. Isolation Exercises will usually be done with a lighter weight and higher repetitions. Most people will perform a Basic Compound Exercise such as Barbell or Dumbbell Chest Press and follow it with an Isolation Exercise such as a Dumbbell Fly or Pec Deck.. Another example would be Barbell, Kettlebell or Dumbbell Squat followed by Leg Extensions or Seated Leg Curls. Below is a sample Isolation Exercise workout. Again, this is basic and can completed for each muscle group following a Basic Compound Exercise or alone as a isolation workout.
Lower Body
Perform 2-3 sets with a weight that allows you to perform 10-12 reps. You may pyramid sets
Seated Leg Extension
Seated or Lying Leg Curl
Dumbbell or Barbell Deadlifts.
Abductor/Adductor Machine
Upper Body
Perform 2-3 sets with a weight that allows you to perform 10-12 reps. You may pyramid sets
Straight Arm Pulldown
Laying Dumbbell Pullover
Dumbbell Flyes - Incline, flat or decline
Pec Deck
Seated Lateral (side) Dumbbell Shoulder Raises
Anterior (front) Dumbbell Shoulder Raises
Triceps Cable Pressdown
Dumbbell Triceps Kickback
Barbell or Dumbbell Preacher Curl
Dumbbell Concentration Curl
This can be completed as a complete Isolation Exercise workout or may be included with Basic Compound Exercises. You may break up the workouts and do the Lower Body exercises one day and then Upper Body the next or chose one or two exercises for each muscle group and do a full body workout.
*For a video demonstration of an ISOLATION EXERCISE check out my Instagram by clicking or copy and paste the url at.. https://www.instagram.com/joshuafitness/ Feel Free to contact me for a demonstration of Isolation Exercises or to develop a program for your specific goals!
**Consult your physician before attempting this or any other fitness program to ensure you are in good health and able to complete strenuous activity. Contact myself or a Certified Personal Trainer for proper instruction to prevent injury.