Isolation Exercises

What are isolation exercises?

When novices think of weight-lifting exercises, they generally picture concentration curls, leg extensions, or pec flyes. In other words, they think of isolation exercises.

Isolation exercises move a single joint through a (sometimes limited) range of motion. Usually, trainees use isolation exercises to target a single muscle.

At the opposite end of the weight-lifting spectrum, compound exercises involve more than one joint and require trainees to use several muscle groups.

Isolation exercises are easy to learn, relatively easy to perform, and generally quite safe in the short-term.

What are they used for?

There are three groups of people who use isolation exercises for the majority of their workouts.

1. Bodybuilders who are not trying to build size. These already-large trainees use isolation exercises to “shape” their physique. They will work the target muscle while intentionally neglecting other, related muscles. For instance, a bodybuilder might use bent-over shoulder flyes to target the rear delts without putting any stress on the side deltoids. These lifters have reached the stage where they are no longer bulking.
2. Injured trainees may resort to isolation exercise when they are unable to use compound lifts. For example, if a shoulder injury stops them from performing heavy overhead lifts, they might still be able to do front raises with a relatively light set of dumbbells.
3. Finally, a lot of trainees simply don’t know any better; they use isolation exercises while trying to bulk up, when they would be wise to stick to compound movements. Although isolation movements are less-than-suitable for a real bulking program, many people either don’t know enough about compound exercises, or are unwilling to put in the effort required to get the most out of compound movements. Isolation exercises are often used by uninformed novices.

Problems with isolation movements

Isolation exercises are easier than compound movements. Consequently, lots of beginning lifters gravitate towards isolation movements when they would be better served by the more difficult but ultimately more rewarding compound lifts.

There is a fundamental flaw in lifting programs that rely too heavily on isolation exercises. By treating the body like a collection of parts that can be worked in isolation, these programs create imbalances and eventual overuse injuries. If you rely exclusively on isolation exercises, you insure that you will have weak links in your power chain.

Conclusion

Use isolation movements judiciously. They’re fine while you’re rehabbing an injury, but don’t rely on them while bulking up. Don’t expect to gain massive amounts of strength and size if you can’t bring yourself to move past the easy isolation movements and adopt a harder but more rewarding program of compound lifts.