The barbell curl has stood the test of time as a great isolation workout that works both the upper arms and forearms to build strength and stimulate muscle growth in that region.
With many variations, the dips can be done with either weights or body weight to engage triceps and lower chest based on the grip.
The close-grip barbell press focuses primarily on the triceps with minimal load on the chest. It is a great exercise for building strength while isolating a muscle group as well.
Tricep cable pushdowns are an excellent isolation movement that lets you focus on upper arm and triceps for maximum growth and stimulation.
Cable Pulldowns are a great exercise that isolate your lat muscles and help you develop them.
To isolate and build your trap muscles, dumbbell shrugs are an excellent exercise. You can do these with either a barbell or dumbbell.
The cable rows isolate your back muscles and form a stable engagement for muscle growth in many strength training and weight lifting programs.
The dumbbell flyes are an excellent exercise that drastically isolates the chest muscles and focuses primarily on developing those muscles.
The dumbbell chest press is a great exercise that allows freedom of motion and part of many weight lifting and bodybuilding programs.
The lat pull down is excellent for building upper back, especially your lats in isolation. You can either do this with a wide-grip or underhand grip.
The classic deadlift is a heavy compound movement that forms the backbone of most strength-based training programs. It engages the entire body while mainly focusing on legs, core and back muscles.
The classic shoulder press is a key part of any strength and muscle training plan that is critical to lean mass gain and forming the framework behind other shoulder exercises.
