6 Isolation Exercises And Their Benefits

3 min read

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Does your workout routine involve way too many compound exercises? Then maybe it’s time to change it a bit by adding certain isolation exercises

And here’s how you can go about it.

What are isolation exercises? 

As the name suggests, an isolation exercise is one wherein a specific targeted area like a particular muscle group or joint is paid attention to by isolating it. 

Generally, no exercise only uses one muscle group but isolation exercises indeed do. 

Usually, these exercises are beneficial to people who already have a solid base of fitness, however, beginners often prefer to do isolation exercises instead of compound exercises as they may find the former to be easier.  

Benefits of isolation exercises 

While compound exercises are good for muscle building, isolation exercise allows the muscle to work independently and fully as the entire focus is invested on a specific muscle group during that exercise. 

Isolation exercises are also very useful in the process of learning new exercises as they grant a good form and proper stabilization. 

Additionally, these exercises are the best and the most recommended in case of injuries, fixing imbalances, and/or correcting weakness in a movement pattern. 

This is because an isolation exercise tends to work on individual muscles and avoids those muscles which are already overworked or injured. 

6 isolation exercises: Why and how you should do these

Here are 6 amazing isolation exercises that you should add to your workout routine: 

 Dumbbell lateral raise

This is one of the best ways to increase the mobility of your shoulders as the exercise specifically focuses on the growth of the lateral deltoid. 

How to do it: 

Make sure you are standing with your feet hip-width apart with dumbbells in both your hands. Now, leveling with your shoulder height, raise the dumbbells to your sides; reverse the movement under control. 

Squeeze your abs and keep your chest and shoulders up and back respectively. 

Crunches

As this exercise works on your abdominal muscles, it is highly beneficial for building and developing muscle strength and for the overall strengthening of your core. 

It is quite popular too as it helps to shape your abs

How to do it: 

Lie down on your back with your feet hip-width apart on the floor and knees bent. Now, place your arms across your chest or behind your head (whichever way you’re more comfortable), contract your abs, and inhale. 

Then, while keeping your head and neck relaxed, exhale and lift your upper body. 

Tricep kickbacks 

Tricep kickbacks principally work on your tricep brachii, i.e., the muscle that is located on the back of each of your upper arms. 

This is why this exercise is of great help if you wish to develop arm and upper body strength and solidarity. 

How to do it: 

This exercise is mostly done with the help of dumbbells, however, you can also do it with the help of cables. 

To do it the former way, slightly bent your knees as you hold a dumbbell in each hand; make sure that your palms are facing in toward each other. 

Now, as you hinge forward, maintain a straight posture while bringing your torso almost parallel to the floor. Keep your head in line with your spine, tucking your chin just a little bit. 

And as you exhale, strengthen your elbows, thereby engaging your triceps but only move your forearms during this movement, keeping your upper arms still. 

Bicep curls 

Specifically working the muscles in the front of the arm, bicep curls are essential and quite a popular way of weight and strength training exercise

And you can do it with a variety of training materials including barbells, dumbbells, resistance bands, or even a  cable machine. 

How to do it: 

Stand with a dumbbell in each hand while your elbows rest at your sides. Now, extend your forearms out in front of your body and bring the dumbbells up to your shoulders; make sure you are bending your elbows while carrying out that movement. 

And once you have reached the top, squeeze the muscle and hold for a couple of seconds. Then, slowly reverse the curl and repeat! 

Dumbbell flyes 

If you are looking for an exercise that gives your body the “chest separation” look that you often see in movies, then dumbbell flyes are the exercise to go for! It works both of your chest muscles by opening them up and thus helps to fully develop them. 

How to do it: 

Before starting the exercise, make sure a set of dumbbells are laying on the floor in a way that you would be able to access easily. 

On a flat incline bench, lie flat on your back. Slowly pick up the dumbbells from the floor and hold one in each hand. 

Now, lift your arms above your head in a way that they are not locked out and are only extended. After that, inhale, and gently, in an arc motion, lower the dumbbells until they are in line with your chest. 

Cable crossover 

This is yet another greatly effective chest exercise as it works both your lower as well as your upper pecs, thereby strengthening the muscles found in the bottom of your chest. 

How to do it: 

Firstly, set the handles at both ends of the pulleys at the highest level, and then with your feet shoulder-width apart, stand in the center of the machine. 

Keeping your back straight, slightly bend your torso forwards, and with your wrists facing the floor, slightly bend your elbows as well. Now, pull both handles down and across your body whilst keeping your core engaged; the handles don’t necessarily have to be touching. 

Then, squeeze your chest in this position; keeping the bend in your elbows all the time, slowly reverse to the start position. 

So, with these super effective and helpful set of isolation exercises, build your strength to the maximum! 

But don’t forget to warm up before starting your workout routine and cool down after every exercise because that is as essential as anything else. 

Stay fit! 

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