Isolation Exercises — The Isolation Movement Pattern Explained

How a movement lands in the isolation pattern

Start from the joint action, not the sensation. A muscle is credited when the action it produces is the one being resisted.
Credit exactly one role per exercise: prime mover, or synergist and stabiliser. Nothing is listed twice.
Rank by technical demand on a 1–5 scale — how much practice the movement needs to be done safely, not how hard the set feels.
Attach the published MET category so the energy figure on every card traces back to the same table.

ಮೂಲ.ಪ್ರಕಟಿತ ವ್ಯಾಯಾಮ ಉಲ್ಲೇಖಗಳು.ATTRIBUTION BY JOINT ACTION.ಪರಿಶೀಲನೆ ಜುಲೈ 2026

Every isolation movement

Isolation exercises, easiest first.REVIEWED · JUL 2026
Exercise	Primary muscle	Equipment	Level
Alternating Dumbbell Curl	Biceps	ಡಂಬೆಲ್‌ಗಳು	ಆರಂಭಿಕ
Band Pull-Apart	Rear deltoid	Resistance band	ಆರಂಭಿಕ
Band Straight-Arm Pulldown	ಲ್ಯಾಟ್ಸ್	Resistance band	ಆರಂಭಿಕ
Banded Lateral Walk	Glutes	Resistance band	ಆರಂಭಿಕ
Barbell Curl	Biceps	Barbell	ಆರಂಭಿಕ
Barbell Shrug	Trapezius	Barbell	ಆರಂಭಿಕ
Barbell Wrist Curl	Forearms	Barbell + Bench	ಆರಂಭಿಕ
Bodyweight Calf Raise	Calves	Bodyweight	ಆರಂಭಿಕ
Cable Curl	Biceps	Cable machine	ಆರಂಭಿಕ
Cable Shrug	Trapezius	Cable machine	ಆರಂಭಿಕ
Cable Triceps Kickback	ಟ್ರೈಸೆಪ್ಸ್	Cable machine	ಆರಂಭಿಕ
Cable Triceps Pushdown	ಟ್ರೈಸೆಪ್ಸ್	Cable machine	ಆರಂಭಿಕ
Clamshell	Glutes	Bodyweight + Resistance band	ಆರಂಭಿಕ
Concentration Curl	Biceps	Dumbbells + Bench	ಆರಂಭಿಕ
Dumbbell Curl	Biceps	ಡಂಬೆಲ್‌ಗಳು	ಆರಂಭಿಕ
Dumbbell Front Raise	ಮುಂಭಾಗದ ಡೆಲ್ಟಾಯ್ಡ್	ಡಂಬೆಲ್‌ಗಳು	ಆರಂಭಿಕ
Dumbbell Lateral Raise	Side deltoid	ಡಂಬೆಲ್‌ಗಳು	ಆರಂಭಿಕ
Dumbbell Shrug	Trapezius	ಡಂಬೆಲ್‌ಗಳು	ಆರಂಭಿಕ
Dumbbell Triceps Kickback	ಟ್ರೈಸೆಪ್ಸ್	Dumbbells + Bench	ಆರಂಭಿಕ
Dumbbell Wrist Curl	Forearms	Dumbbells + Bench	ಆರಂಭಿಕ
EZ Bar Curl	Biceps	EZ bar	ಆರಂಭಿಕ
Hammer Curl	Biceps	ಡಂಬೆಲ್‌ಗಳು	ಆರಂಭಿಕ
Hip Abduction Machine	Glutes	Machine	ಆರಂಭಿಕ
Leg Extension	Quadriceps	Machine	ಆರಂಭಿಕ
Leg Press Calf Raise	Calves	Machine	ಆರಂಭಿಕ
Lying Leg Curl	ಹ್ಯಾಮ್‌ಸ್ಟ್ರಿಂಗ್	Machine	ಆರಂಭಿಕ
Machine Biceps Curl	Biceps	Machine	ಆರಂಭಿಕ
Machine Lateral Raise	Side deltoid	Machine	ಆರಂಭಿಕ
Machine Triceps Extension	ಟ್ರೈಸೆಪ್ಸ್	Machine	ಆರಂಭಿಕ
Pec Deck	Chest	Machine	ಆರಂಭಿಕ
Plate Front Raise	ಮುಂಭಾಗದ ಡೆಲ್ಟಾಯ್ಡ್	Weight plate	ಆರಂಭಿಕ
Resistance Band Calf Raise	Calves	Resistance band	ಆರಂಭಿಕ
Resistance Band Curl	Biceps	Resistance band	ಆರಂಭಿಕ
Resistance Band Fly	Chest	Resistance band	ಆರಂಭಿಕ
Resistance Band Front Raise	ಮುಂಭಾಗದ ಡೆಲ್ಟಾಯ್ಡ್	Resistance band	ಆರಂಭಿಕ
Resistance Band Lateral Raise	Side deltoid	Resistance band	ಆರಂಭಿಕ
Resistance Band Leg Curl	ಹ್ಯಾಮ್‌ಸ್ಟ್ರಿಂಗ್	Resistance band	ಆರಂಭಿಕ
Resistance Band Leg Extension	Quadriceps	Resistance band	ಆರಂಭಿಕ
Resistance Band Overhead Triceps Extension	ಟ್ರೈಸೆಪ್ಸ್	Resistance band	ಆರಂಭಿಕ
Resistance Band Shrug	Trapezius	Resistance band	ಆರಂಭಿಕ
Resistance Band Triceps Pushdown	ಟ್ರೈಸೆಪ್ಸ್	Resistance band	ಆರಂಭಿಕ
Reverse Curl	Forearms	EZ bar	ಆರಂಭಿಕ
Reverse Pec Deck	Rear deltoid	Machine	ಆರಂಭಿಕ
Reverse Wrist Curl	Forearms	Dumbbells + Bench	ಆರಂಭಿಕ
Rope Hammer Curl	Biceps	Cable machine	ಆರಂಭಿಕ
Rope Triceps Pushdown	ಟ್ರೈಸೆಪ್ಸ್	Cable machine	ಆರಂಭಿಕ
Seated Calf Raise	Calves	Machine	ಆರಂಭಿಕ
Seated Dumbbell Lateral Raise	Side deltoid	Dumbbells + Bench	ಆರಂಭಿಕ
Seated Leg Curl	ಹ್ಯಾಮ್‌ಸ್ಟ್ರಿಂಗ್	Machine	ಆರಂಭಿಕ
Single-Leg Extension	Quadriceps	Machine	ಆರಂಭಿಕ
Smith Machine Calf Raise	Calves	Smith machine + Box or step	ಆರಂಭಿಕ
Smith Machine Shrug	Trapezius	Smith machine	ಆರಂಭಿಕ
Standing Calf Raise	Calves	Machine	ಆರಂಭಿಕ
Standing Dumbbell Calf Raise	Calves	ಡಂಬೆಲ್‌ಗಳು	ಆರಂಭಿಕ
Standing Leg Curl	ಹ್ಯಾಮ್‌ಸ್ಟ್ರಿಂಗ್	Machine	ಆರಂಭಿಕ
Svend Press	Chest	Weight plate	ಆರಂಭಿಕ
Tibialis Raise	Calves	Bodyweight	ಆರಂಭಿಕ
21s Barbell Curl	Biceps	Barbell + EZ bar	ಆರಂಭಿಕ
Behind-the-Back Barbell Wrist Curl	Forearms	Barbell	ಆರಂಭಿಕ
Cable Fly	Chest	Cable machine	ಆರಂಭಿಕ
Cable Front Raise	ಮುಂಭಾಗದ ಡೆಲ್ಟಾಯ್ಡ್	Cable machine	ಆರಂಭಿಕ
Cable Hip Abduction	Glutes	Cable machine	ಆರಂಭಿಕ
Cable Lateral Raise	Side deltoid	Cable machine	ಆರಂಭಿಕ
Cable Rear Delt Fly	Rear deltoid	Cable machine	ಆರಂಭಿಕ
Decline Dumbbell Fly	Chest	Dumbbells + Bench	ಆರಂಭಿಕ
Donkey Calf Raise	Calves	Machine + Bodyweight	ಆರಂಭಿಕ
Drag Curl	Biceps	Barbell	ಆರಂಭಿಕ
Dumbbell Fly	Chest	Dumbbells + Bench	ಆರಂಭಿಕ
Dumbbell Rear Delt Fly	Rear deltoid	ಡಂಬೆಲ್‌ಗಳು	ಆರಂಭಿಕ
Dumbbell Skull Crusher	ಟ್ರೈಸೆಪ್ಸ್	Dumbbells + Bench	ಆರಂಭಿಕ
High-to-Low Cable Fly	Chest	Cable machine	ಆರಂಭಿಕ
Incline Dumbbell Curl	Biceps	Dumbbells + Bench	ಆರಂಭಿಕ
Incline Dumbbell Fly	Chest	Dumbbells + Bench	ಆರಂಭಿಕ
Incline Rear Delt Raise	Rear deltoid	Dumbbells + Bench	ಆರಂಭಿಕ
Low-to-High Cable Fly	Chest	Cable machine	ಆರಂಭಿಕ
Lying Dumbbell Lateral Raise	Side deltoid	Dumbbells + Bench	ಆರಂಭಿಕ
Lying Triceps Extension	ಟ್ರೈಸೆಪ್ಸ್	EZ bar + Bench	ಆರಂಭಿಕ
Machine Pullover	ಲ್ಯಾಟ್ಸ್	Machine	ಆರಂಭಿಕ
Overhead Cable Triceps Extension	ಟ್ರೈಸೆಪ್ಸ್	Cable machine	ಆರಂಭಿಕ
Overhead Dumbbell Triceps Extension	ಟ್ರೈಸೆಪ್ಸ್	ಡಂಬೆಲ್‌ಗಳು	ಆರಂಭಿಕ
Plate Lateral Raise	Side deltoid	Weight plate	ಆರಂಭಿಕ
Preacher Curl	Biceps	EZ bar + Bench	ಆರಂಭಿಕ
Prone Y Raise	Trapezius	Dumbbells + Bench	ಆರಂಭಿಕ
Single-Arm Overhead Triceps Extension	ಟ್ರೈಸೆಪ್ಸ್	ಡಂಬೆಲ್‌ಗಳು	ಆರಂಭಿಕ
Single-Leg Calf Raise	Calves	Bodyweight	ಆರಂಭಿಕ
Spider Curl	Biceps	Dumbbells + Bench	ಆರಂಭಿಕ
Straight-Arm Pulldown	ಲ್ಯಾಟ್ಸ್	Cable machine	ಆರಂಭಿಕ
Wrist Roller	Forearms	Weight plate	ಆರಂಭಿಕ
Zottman Curl	Biceps	ಡಂಬೆಲ್‌ಗಳು	ಆರಂಭಿಕ
Barbell Pullover	ಲ್ಯಾಟ್ಸ್	Barbell + Bench	ಮಧ್ಯಮ
Dumbbell Pullover	ಲ್ಯಾಟ್ಸ್	Dumbbells + Bench	ಮಧ್ಯಮ
Leaning Cable Lateral Raise	Side deltoid	Cable machine	ಮಧ್ಯಮ
Single-Arm Cable Fly	Chest	Cable machine	ಮಧ್ಯಮ
Stability Ball Leg Curl	ಹ್ಯಾಮ್‌ಸ್ಟ್ರಿಂಗ್	Bodyweight	ಮಧ್ಯಮ
JM Press	ಟ್ರೈಸೆಪ್ಸ್	Barbell + Bench	Advanced

The other patterns

ಪುಶ್Driving resistance away from the torso — horizontally in a bench press, vertically in an overhead press.PullDrawing resistance towards the torso — horizontally in a row, vertically in a pull-up or pulldown.SquatKnee-dominant lower-body work: hips and knees bend together with the torso staying relatively upright.HingeHip-dominant lower-body work: the hips travel back and forward while the knees stay relatively still.LungeSplit-stance and single-leg lower-body work, one leg clearly in front of the other.CarryHolding a load and walking with it. Trains grip, trunk and shoulders in one uncomplicated package.RotationTurning the trunk under load, or throwing and swinging across the body.BraceHolding the trunk still while something tries to bend, extend or twist it.

The questions that come up on the floor

What is the isolation pattern?

One joint, one muscle group, no help from anywhere else. Curls, extensions, raises and flyes. They add volume to a specific muscle cheaply in terms of fatigue, which is exactly why they belong at the end of a session rather than the start.

Which muscles does isolating train?

Across the 95 isolation exercises on this site, the prime movers are the chest, lats, trapezius, front deltoid, side deltoid, rear deltoid, biceps, triceps, forearms, quadriceps, hamstrings, glutes, calves. Which one leads depends on the angle and the equipment, not on the pattern alone.

How often should I train the isolation pattern?

Twice a week is a sensible default for every pattern. A programme built on movement patterns rather than muscles is harder to leave holes in — if every week contains a push, a pull, a squat, a hinge, a carry and some trunk work, very little gets missed.

Muscle roles follow standard kinesiology references and are described by joint action rather than by gym convention — see how this site is built. Energy figures are derived from the 2024 Adult Compendium of Physical Activities. Every reference is named and dated on the ಮೂಲಗಳು page. General information only — not medical or coaching advice. Load, form and progression should be adjusted to your own experience and any injury history. When in doubt, get coached in person.

ಮೂಲ.ಪ್ರಕಟಿತ ವ್ಯಾಯಾಮ ಉಲ್ಲೇಖಗಳು.MUSCLE ROLES ASSIGNED BY JOINT ACTION.ಪರಿಶೀಲನೆ ಜುಲೈ 2026

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This site and nine others like it are built and photographed by two people: Amit Sharma — behind the build; Geeta Patel — the poses, demonstrated. New work goes up on Instagram and Facebook before it reaches a page here.

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The isolation pattern

The shape of the movement

How a movement lands in the isolation pattern

Every isolation movement

The other patterns

The questions that come up on the floor

Follow the build

These sites are a free service I run

The isolation pattern

The shape of the movement

How a movement lands in the isolation pattern

Every isolation movement

The other patterns

The questions that come up on the floor

Follow the build

ಭಾರತಕ್ಕಾಗಿ ಉಚಿತ ಆರೋಗ್ಯ & ಫಿಟ್‌ನೆಸ್ ಟೂಲ್‌ಗಳು