MariposasMariposas

Best Isolation Exercises

Zachary, builder of Mariposas By Zachary, builder of Mariposas · Reviewed against published exercise-science sources (references) · Last updated June 2026

Isolation exercises target a single muscle across one joint, perfect for bringing up a lagging body part or adding focused volume after your big compound lifts. Here are 50 of the most useful, each with a video. Compound vs isolation explained →

Dumbbell Chest Fly

Dumbbell · Isolation

Cable Crossover

Cable · Isolation

Pec Deck

Machine · Isolation

Face Pull

Cable · Isolation

Cable Pullover

Cable · Isolation

Rear Delt Fly

Dumbbell · Isolation

Lateral Raise

Dumbbell · Isolation

Front Raise

Dumbbell · Isolation

Cable Lateral Raise

Cable · Isolation

Barbell Shrugs

Barbell · Isolation

Dumbbell Shrugs

Dumbbell · Isolation

Barbell Curl

Barbell · Isolation

Dumbbell Curl

Dumbbell · Isolation

Hammer Curl

Dumbbell · Isolation

Cable Curl

Cable · Isolation

Preacher Curl

Barbell · Isolation

Incline Dumbbell Curl

Dumbbell · Isolation

Tricep Pushdown

Cable · Isolation

Skull Crusher

Barbell · Isolation

Overhead Tricep Extension

Dumbbell · Isolation

Concentration Curl

Dumbbell · Isolation

Leg Curl

Machine · Isolation

Leg Extension

Machine · Isolation

Calf Raise

Bodyweight · Isolation

Plank

Bodyweight · Isolation

Crunch

Bodyweight · Isolation

Russian Twist

Bodyweight · Isolation

Hanging Leg Raise

Bodyweight · Isolation

Ab Wheel Rollout

Bodyweight · Isolation

Cable Crunch

Cable · Isolation

Side Plank

Bodyweight · Isolation

EZ-Bar Curl

Barbell · Isolation

Cable Tricep Kickback

Cable · Isolation

Spider Curl

Dumbbell · Isolation

Reverse Pec Deck

Machine · Isolation

Seated Calf Raise

Machine · Isolation

Nordic Curl

Bodyweight · Isolation

Sissy Squat

Bodyweight · Isolation

Pallof Press

Cable · Isolation

Dead Bug

Bodyweight · Isolation

Decline Sit-Up

Bodyweight · Isolation

Lying Leg Raise

Bodyweight · Isolation

Bicycle Crunch

Bodyweight · Isolation

V-Up

Bodyweight · Isolation

Hollow Body Hold

Bodyweight · Isolation

Superman

Bodyweight · Isolation

Flutter Kicks

Bodyweight · Isolation

Bird Dog

Bodyweight · Isolation

Glute Bridge

Bodyweight · Isolation

Knee Tuck

Bodyweight · Isolation
Round out your routine Add isolation work in Mariposas · collect a cute pet 🐾