Build a Complete Physique with Isolation Exercises by David Robson

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The basic (compound) bodybuilding exercises are rightly regarded as foundational movements that build the most amount of mass in the shortest possible time frame. However, sticking with these movements at the expense of the so-called isolation exercises might result in a physique lacking in quality and advanced muscular detail. Take, for example, the biceps muscles. Standing barbell and dumbbell curls have served as key movements for this group since the first bodybuilder dusted off a rusty stack of weights to begin what has become organized bodybuilding. Often these exercises are often all that is needed to sufficiently train this often-stubborn grouping. However, by adding two additional movements - preacher curls and hammer curls (the latter of which trains the brachialis as well as the biceps to add thickness to side of the arm) - a further inch can be gained on the upper arm within weeks. Furthermore, the biceps will take on a more refined look with greater shape, thus conveying an illusion of greater size. Preacher curls will enhance the biceps peak and ad fullness. This is but one example to show the impact isolation exercises can have on a specific muscle grouping. The same principal applies to the rest of the physique: to create detail a greater selection of exercises can be used to maximal effect. The key is to strategically incorporate isolation exercises with the more important mass builders. A good rule of thumb for beginners could be to use one isolation movement for every two mass building exercises. More advanced trainers might use more isolation exercises, especially during the contest preparation phase to further refine the physique. The mass builders, though, should never be neglected. This article will detail what exercises are needed to bring out greater detail in all of the main muscle groupings, while providing a specialized, targeted program that can be used to create a complete physique with advanced muscle refinement.

The basics

Before providing guidelines on what isolation exercises might be used and when, it is important to clarify what mass builders should be used in a good bodybuilding routine.

Chest

Bench presses with bar or dumbbells
Incline barbell presses
Incline dumbbell presses
Decline barbell or dumbbell presses

Shoulders

Front presses with bar
Behind the neck presses with bar
Side laterals with dumbbells
Upright rows with bar

Back

Chin ups
Bent barbell rowing
Dead-lifts with bar
Shrugs with bar or dumbbells
Hyperextensions (lower back)

Arms

Standing biceps curls with dumbbells and barbells
Incline dumbbell curls
Lying or standing triceps extensions with bar
Triceps press downs

Legs

Squats with bar
Leg presses
Leg curls
Standing and seated calf raises’

Abs

Floor crunches

Chest

To effectively target all areas of the chest, it is important to use a variety of movements. Seen from the front or side, chest development can make or break a competition physique, as any weakness in this area will be readily apparent. The mass building exercises mentioned above should form the basis of a chest workout, to build the muscles to their fullest extent. However, detail in the inner, outer and lower chest can be further enhanced with several isolation exercises.

1. Cable crossovers (inner, and lower chest):

Cable crossovers would be one of the most effective ways to carve detail in the inner and lower chest area. The key with this exercise is to fully extend the arms back (while holding a cable attachment in each hand) before bringing the cables together in front of the midsection for a full squeeze. This exercise will help enhance the separation that divides each pectoral and carve in those much-desired striations.

2. Wide grip bench presses (outer chest):

Used to develop outer pec flare, the wide grip bench press will help to enhance chest width. Use a lighter weight than would be employed with a regular bench press, and adopt the widest grip possible that will allow for a full extension.

3. Dumbbell decline presses (lower chest):

To broaden the lower chest and develop mass in this area, the decline dumbbell press is one of the best exercises available. Lie on a decline bench with two dumbbells positioned at lower chest level. Press dumbbells towards upper thigh area and squeeze to contract the lower Pecs.

Shoulders

Massive shoulders accentuate the V-taper and are arguably the most important grouping from a muscle symmetry standpoint. Big shoulders that lack detail, however, are unlikely to win when the competition is tough, so it is important to equally target the frontal, medial and rear deltoids with specific movements.

1. Bent over dumbbell raises’ (rear deltoids):

This exercise develops the rear shoulder cap. Unlike other rear deltoid exercises, it allows for heavier weights to be used while isolation of the area is achieved. Bend at waist to position torso parallel to the floor while holding dumbbells out with arms bent at the elbow. Raise dumbbells to shoulder height.

2. One arm front cable raises’ (front deltoids):

This movement helps to ensure constant tension is kept of the frontal deltoid as the weight is raised in strict fashion - with no swinging. Stand with one hand on hip, hold the cable and pull upward while keeping the body (and arm) as straight as possible.

4. Lying one-arm lateral raises’ (rear deltoids):

A favorite of Arnold Schwarzenegger’s, this exercise successfully isolates the rear and side deltoid, as it requires tremendous effort on the upward phase, while prohibiting excessive body momentum. Lie on a flat bench with shoulders perpendicular to the floor; begin movement with arm stretched across body with weight almost touching the floor before raising it directly upward. Return weight slowly.

4. One-arm dumbbell raises’ (side deltoids):

Place opposing hand on hip and raise weight with free arm, while maintaining tension on the working muscles. This one builds the impressive cap that adds width to the shoulders, and accentuates the X-frame.

Back

While bent barbell rowing, chin-ups and their variations build size and width to the back, other exercises are needed to help add detail and accentuate separation. A back showing fully developed smaller (detail) muscles in addition to the larger ones will dramatically distinguish itself onstage. The following isolation exercises can be used to carve detail throughout the back.

1. Straight-arm pull downs (lat, and outer back, muscles):

This movement keeps tension specifically on the lat muscles, allowing for greater definition to be etched and for greater growth. Standing straight, take a straight bar on the lat pull-down machine (with arms outstretched) and pull towards the floor, until it is almost touching the upper thigh.

2. Two-handed dumbbell rows (inner back/rhomboids):

A great exercise for adding detail to the inner back, from the lower portion through to the entire trapezius. Unlike the barbell row, which builds overall thickness, the two-handed dumbbell row will more fully isolate the rhomboids (these smaller, rock-like muscles, can be seen lying just outside the inner back region). Grasp a dumbbell in each hand while bending until upper body is parallel to the floor. Be sure to lower dumbbells all the way to a full stretch, before pulling them toward the abdominal area for a complete contraction. Be sure to squeeze hard.

3. Stiff-legged good mornings (lower back/erectors):

The lower back (erectors) is an important, although often neglected muscle group. It plays an important role in stabilizing the core region and for lower spine injury prevention. From an aesthetic viewpoint, the erectors add thickness to the lower back and provide that sought-after Christmas tree effect. The stiff-legged good morning exercise probably isolates the lower back better any other, as it does not involve the hamstring/glute region to the same extent a hyperextension, or dead-lift (good lower back mass builders) would. Place barbell across the shoulders and, with legs slightly bent, bend at the waist until upper body is parallel with the floor.

4. Barbell shrugs behind back (trapezius):

A larger muscle than is first often thought, the trapezius covers the area below the neckline and runs mid way down the inner back, where it attaches to the spinal area. Failure to directly isolate this muscle might result in a narrow incomplete look from the back and front, such is the degree of thickness it lends from both angles. The behind the neck barbell shrug (Lee Haney style) isolates the entire trapezius area to an enormous extent. From the front, shrugging will mainly target the upper trapezius, whereas from behind front, inner and lower trapezius will be hit equally. Grab a barbell from behind your back with an overhand grip and pull over the glutes until bar is almost touching the lower back.

Arms

1. One arm preacher curls (biceps):

The one arm preacher curl is probably the best exercise for targeting the biceps peak and adding fullness. A biceps without a sufficient peak will look flat and small, especially if the shoulders are well developed. Take a dumbbell and, on an incline bench position arm over the top and lower into a full extension. Curl weight and supinate wrist (turn outward from body) upon contraction to achieve maximal peak tension.

2. Alternate hammer curl (biceps/brachialis):

Hammer curls are a valuable exercise for adding fullness and width to the upper arm, as they target both the biceps and brachialis muscles, while minimizing the swinging associated with curls and their variants. Stand straight while holding a dumbbell in each hand (neutrally positioned). Curl one arm at a time, focusing the stress on each muscle in turn.

3. Reverse barbell curls (forearms):

For complete muscle symmetry the forearms should not be neglected - a great set of upper arms overshadowing small forearms can significantly hinder overall development. The reverse barbell curl places tremendous stress on the entire forearm region specifically, while minimizing involvement of supporting upper-body muscles. To perform the exercise correctly, constant pressure must be placed on the forearms. Grasp barbell with an overhand grip and pin elbows to the side of body to prevent involvement of supporting muscles. Raise weight until the upper forearm touches the lower bicep.

4. Overhead one-arm cable extensions (triceps):

A great exercise for isolating all three heads of the triceps (long, lateral and medial), as it places the shoulder joint in a fixed position thereby minimizing swinging. Grasp cable from behind neck while seated (elbow should be positioned upward). Extend arm upward.

5. Decline dumbbell extensions (triceps):

Another good option for isolating the triceps is the decline dumbbell extension. Lie on a decline bench holding dumbbells positioned over shoulders (arms extended). Lower dumbbells slowly until they are positioned parallel with the neck area on both sides, and stopping just short of touching the shoulders.

Legs

1. One legged extensions (frontal thighs/quads):

A variant on the commonly used leg extension, the one-legged extension allows for complete focus on each leg while swinging is kept to a minimum. Sit on leg extension machine and extend one leg. Hold for a count of one to intensify the contraction before lowering and repeating. This exercise, if done strictly, etches tremendous detail in all four quad muscles, of each leg.

2. Standing leg curls (hamstrings):

The standing leg curl is one of the best exercises for isolating the hamstrings, as it helps to take the lower back and calf muscles out of the equation. Position back of lower working leg against roller and opposing leg against padding (or roller) on opposite side; bend knee to pull roller toward hamstring.

3. Stiff legged dead lifts with dumbbells (hamstrings):

The stiff legged dead lift probably places the greatest continuous tension on the leg biceps compared to any other exercise. Keep legs straight as the dumbbells are lowered to the top of feet, then lift dumbbells by taking hips and waist to a full lockout.

4. Calf raises’ on the leg press machine (calves):

This movement works well to isolate the calves as it allows for a complete contraction without excessive momentum from supporting muscle groups. For example, the traditional standing calf raise works as a good mass builder but encourages the employment of the hips, waist and upper legs. The calf-raise on the leg press machine tends to work the calves exclusively. Sit in a leg press machine with the stack raised, while placing balls of feet on rack with heels overhanging. Push the weight up with balls of feet, before lowering weight slowly.

Legs

1. Cable crunches (with rope):

Compared to other forms of abdominal crunch, the cable crunch allows for significant resistance to be generated, as it is a strict contraction movement where weight can be employed. It builds the abdominal muscles, as it isolates them probably better than any other movement. From a kneeling position grasp overhead rope attachment and bring to upper chest region, and hold. Keeping pelvis and lower back stationary pull rope toward the floor through crunching the abdominal muscles.

2. Swiss ball crunches:

Swiss ball crunches are unique because they allow a deep, full pre-stretch and a significantly greater contraction range than standard abdominal crunches. This movement will place the body in an unstable state, thereby specifically isolating all of the abdominal muscles (including the associated obliques and intercostals). To perform, sit on the ball and walk the feet forward. Place feet shoulder width apart and place the hands at the side of head. Tucking the chin in, curl the torso up, directing sternum toward belly button.

Total body workout routine for optimal proportions

The following routine can be used as part of a bodybuilding preparation plan, or by anyone wanting to improve his or her shape and symmetry.

Monday

Morning: chest, shoulders

1. Bench presses (3 sets of 8-12 reps) 2. Incline dumbbell presses (3 sets of 8-12) 3. Cable crossovers (3 sets of 8-12) 4. Seated barbell presses (3 sets of 8-12) 5. Side laterals (3 sets of 8-12) 6. Bent over dumbbell raises’ (2 sets of 8-12) 7. One arm cable raises’ (2 sets of 8-12)

Night: abs

1. Rope crunches (4 sets of 10-15) 2. Swiss ball crunches (4 sets of 10-15)

Tuesday

Morning: back

1. Chin ups (or lat pull downs if chins cannot be done) (3 sets of 8-12) 2. Straight arm pull downs (3 sets of 8-12) 3. Bent barbell rows (3 sets of 8-12) 4. Dead-lifts (3 sets of 8-12) 5. Stiff legged good mornings (2 sets of 8-12)

Night: arms

1. Standing barbell curls (3 sets of 8-12) 2. One arm preacher curls (2 sets of 8-12) 3. Alternate hammer curls (2 sets of 8-12) 4. Triceps pushdowns (3 sets of 8-12) 5. Lying triceps extensions (3 sets of 8-12) 6. Overhead one arms cable extensions (3 sets of 8-12)

Wednesday

Morning: legs

1. Squats (4 sets of 8-12) 2. Leg press (2 sets of 8-12) 3. One legged extensions (3 sets of 8-12) 4. Leg curls (3 sets of 8-12) 5. Stiff legged dead lifts with dumbbells (2 sets of 8-12) 6. Standing calve raises’ (3 sets of 12-15) 7. Calve raises’ on leg press machine (3 sets of 12-15)

Thursday : Off

Friday

Morning; chest, shoulders

1. Bench press with dumbbells (3 sets of 8-12) 2. Incline barbell presses (3 sets of 8-12) 3. Dumbbell decline presses (3 sets of 8-12) 4. Seated dumbbell presses (3 sets of 8-12) 5. Upright rows with bar (3 sets of 8-12) 6. Lying one arm lateral raises’ (3 sets of 8-12)

Night: abbs

1. Rope crunches (4 sets of 10-15) 2. Swiss ball crunches (4 sets of 10-15)

Saturday

Morning: back

1. Chin ups (or lat pull downs if chins cannot be done) (3 sets of 8-12) 2. Bent barbell rows (3 sets of 8-12) 3. Two-handed dumbbell rows (3 sets of 8-12) 4. Barbell shrugs behind back (4 sets of 10-15)

Night: arms

1. Standing dumbbell curls (3 sets of 8-12) 2. One arm preacher curls (3 sets of 8-12) 3. Decline dumbbell extensions (3 sets of 8-12) 4. Reverse curls (3 sets of 8-12)

Sunday: legs

1. Squats (4 sets of 8-12) 2. Leg extensions (4 sets of 8-12) 3. Standing leg curl (4 sets of 8-12) 4. Standing calve raises (3 sets of 12-15) 5. Seated calve raises (3 sets of 12-15)

Monday : Off

Repeat program starting on Tuesday

Note: This program is of an advanced nature for experienced bodybuilders; it is specifically suited for those who want proportionate development. However, as it is specialized and intensive it is advised that it be used expressly to target weak muscle groups over an eight to 12 week period (or longer, individual circumstances and results dependant).

Conclude

By incorporating isolation exercises into your program, a more refined look will be attained. Mass building exercises - although necessary for a good muscular foundation - are important first and foremost. However it is also important to feature at least one good isolation exercise per body part per workout to add detail and etch separation. It is hoped this article will have made clear the importance of isolation exercises, and will put you on the road to a better physique.