ISOLATION WORKOUT

ISOLATION WORKOUT

Recently we have seen what compound workout is and various compound exercises. But what if you have a weak muscle part. How to train those ? They cannot be trained or targeted with compound activities. For those we require isolation exercises. Like the bicep curl for biceps isolation. Now what is isolation exercise ?

ISOLATION EXERCISE
It's a type of weight training which involves only one joint or muscle at a time. Isolation exercise is a single joint movement. It is different from compound exercise which involves group of muscles.

Best isolation exercises :

BICEPS CURL
These are part of arms workout. It focuses mainly on your biceps. You may perform biceps curl on barbells, dumbbells or machines.

BACK EXTENSION
It is perfect exercise for your lower back. Targeting the lower portion than other back muscles.

CHEST FLY
It focuses on your chest. You may perform these on a dumbbell or machine using cables.

PEC DECK FLY
It focuses on your pecs. The best part of your chest. It is to be performed on a machine.

LATERAL RAISE
It focuses on your delts which is part of shoulder muscles. This exercise is a bit complicated. You just need to raise your elbows sideways.

TRCIEP PUSH DOWN
It focuses on your triceps. The better the form the better is the tension. It is performed using cable machines.

TRICEP KICKBACK
It also focuses on triceps. It can also be performed on dumbbells. This exercise can sometimes cause elbow injury. So one needs to be careful.

LEG EXTENSION
This exercise is best for your quads. You require a extension machine to perform these. If you don't have one no issues. You may use a hack by simply sitting on a box (height well above the ground level) and place a weighted plate on your shin area and perform these extensions. You may place a protection of mat between your shin and plates.

HAMSTRING CURL
This exercise provides the best tension on your hams. You just need a hamstring curl machine.  It sometimes also adds some tension on your calf muscles.

CALF RAISE
It may be a seated or standing calf raise. Just keep in mind to maintain the tension.



ADVANTAGES OF ISOLATION EXERCISE

• Best to strengthen your weak parts of muscles.
• If you are beginner then start with isolation exercises.
• Many variations are available in isolation exercises.
• Perfect for balancing your strength. Like the left and right chest need to be producing same outward force.

There is no problem in performing isolation exercises. Infact they are the best one to target specific muscle. Mostly the machines provide the facility of isolation exercise. Isolation exercise may not help in overall strength but it helps in strengthening your weak muscle like the triceps or biceps.


Infact to get a overall good physical development combination of both compound and isolation exercise is a must. Where compound being the first priority.

Do share your thoughts about which one you prefer in the comments. Sharing is caring. Do share with your friends. Until then be motivated to rule your mind and muscle.

Stay fit and stay good !