Isolation exercise

An isolation exercise aims to target a single muscle or train a small muscle group – for example, bicep curls for the biceps, triceps press on the handlebar for the triceps, or leg extension on cable pulley for the quadriceps. The movement is designed so that other muscles are involved as little as possible.

In contrast to basic exercises such as the Big 5, which involve multiple large muscle groups working simultaneously, the focus of isolation exercises is on precision and targeted muscle stimulation.

Isolation exercises are often used to address weaknesses or to target a specific muscle after a basic exercise "burn out." For example, after a heavy bench press session, the biceps or shoulder muscles can be isolated to intensify the training stimulus. They are also ideal for improving technique, as the movements are usually simpler and more controlled.

Properly combined with the Big 5, isolation exercises build a strong foundation for muscle building, muscular endurance, and balanced muscle development.