Movement pattern

The isolation pattern

One joint, one muscle group, no help from anywhere else.

The shape of the movement

95MOVEMENTS

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.

44 of the 95 run without a gym. A pattern with no home version in it is a pattern you will skip.

SOURCE·Published exercise references·PATTERN ASSIGNED BY JOINT ACTION, NOT BY EQUIPMENT·REVIEWED JUL 2026

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.

The attribution rules in full →

SOURCE·Published exercise references·ATTRIBUTION BY JOINT ACTION·REVIEWED JUL 2026

Every isolation movement

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

The other patterns

PushDriving 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 sources 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.

SOURCE·Published exercise references·MUSCLE ROLES ASSIGNED BY JOINT ACTION·REVIEWED JUL 2026

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