Isolation exercises are exercises that involve only one joint and/or a limited number of muscle group. An example of an isolation exercise would be the biceps curl, it flexes the elbow joint and targets the front upper arm muscles. Generally, curls, raises, flys and extensions are isolation exercises.
Isolation exercises allow you to focus on just one muscle or one area of muscles. You can focus on the proper technique required and work it to exhaustion. Some of the machines you see in the gym are meant for a specific muscle group.
Benefits
1: Combat muscle inbalance
Some would engage in isolation exercises to target the muscles that were 'neglected' when they engage in compound exercises. Also, for those with muscles inbalance, this helps to build the muscles on the weaker side to make things even.
2: Suitable for rehab
It is also good for rehabilitation and physical recovery as it will target the specific muscle group that is required. It helps the patient focus on what is needed and strengthen the specific muscles.
3: Cut down on rest time
Since it only works one specific muscle at once, you can use the rest time to work another group of muscles such that you give all your muscles the time they need to recover and yet you don't waste any precious time in the gym.
What are some isolation exercises?
1: Biceps Curl
What they work:
Biceps
Why curls?:
It is one of the favourites when it comes to working on the biceps.
You can do this with a dumbbell, barbell or even weight plates.
2: Pull downs
What they work:
Triceps (especially lateral and medial heads)
Why pull downs?:
It maximizes muscle activation of the lateral and medial triceps heads and at the same time, provides a moderate amount of emphasis on the long heads.
3: Chest flys
What they work:
Why flys?:
Give your pectorals and deltoids a new stimulus instead of pressing. This exercise will help to activate the pectoralis minor, which is the often neglected chest muscle.
You can choose to use the cable or dumbbells for this workout.
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