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 Chest Fly

Dumbbell · Isolation
 Cable Crossover

Cable Crossover

Cable · Isolation
 Pec Deck

Pec Deck

Machine · Isolation
 Face Pull

Face Pull

Cable · Isolation
 Cable Pullover

Cable Pullover

Cable · Isolation
 Rear Delt Fly

Rear Delt Fly

Dumbbell · Isolation
 Lateral Raise

Lateral Raise

Dumbbell · Isolation
 Front Raise

Front Raise

Dumbbell · Isolation
 Cable Lateral Raise

Cable Lateral Raise

Cable · Isolation
 Barbell Shrugs

Barbell Shrugs

Barbell · Isolation
 Dumbbell Shrugs

Dumbbell Shrugs

Dumbbell · Isolation
 Barbell Curl

Barbell Curl

Barbell · Isolation
 Dumbbell Curl

Dumbbell Curl

Dumbbell · Isolation
 Hammer Curl

Hammer Curl

Dumbbell · Isolation
 Cable Curl

Cable Curl

Cable · Isolation
 Preacher Curl

Preacher Curl

Barbell · Isolation
 Incline Dumbbell Curl

Incline Dumbbell Curl

Dumbbell · Isolation
 Tricep Pushdown

Tricep Pushdown

Cable · Isolation
 Skull Crusher

Skull Crusher

Barbell · Isolation
 Overhead Tricep Extension

Overhead Tricep Extension

Dumbbell · Isolation
 Concentration Curl

Concentration Curl

Dumbbell · Isolation
 Leg Curl

Leg Curl

Machine · Isolation
 Leg Extension

Leg Extension

Machine · Isolation
 Calf Raise

Calf Raise

Bodyweight · Isolation
 Plank

Plank

Bodyweight · Isolation
 Crunch

Crunch

Bodyweight · Isolation
 Russian Twist

Russian Twist

Bodyweight · Isolation
 Hanging Leg Raise

Hanging Leg Raise

Bodyweight · Isolation
 Ab Wheel Rollout

Ab Wheel Rollout

Bodyweight · Isolation
 Cable Crunch

Cable Crunch

Cable · Isolation
 Side Plank

Side Plank

Bodyweight · Isolation
 EZ-Bar Curl

EZ-Bar Curl

Barbell · Isolation
 Cable Tricep Kickback

Cable Tricep Kickback

Cable · Isolation
 Spider Curl

Spider Curl

Dumbbell · Isolation
 Reverse Pec Deck

Reverse Pec Deck

Machine · Isolation
 Seated Calf Raise

Seated Calf Raise

Machine · Isolation
 Nordic Curl

Nordic Curl

Bodyweight · Isolation
 Sissy Squat

Sissy Squat

Bodyweight · Isolation
 Pallof Press

Pallof Press

Cable · Isolation
 Dead Bug

Dead Bug

Bodyweight · Isolation
 Decline Sit-Up

Decline Sit-Up

Bodyweight · Isolation
 Lying Leg Raise

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 🐾