Basic and isolation exercises

ByJoe Louis

Aug 5, 2021
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There are many sports exercises that target muscle groups. They, in turn, are also subdivided into various subspecies. And in order to achieve this goal when building muscle, an athlete needs to be able to choose the right exercises.

Classification of sports exercises

Diversity exercise can take a novice athlete by surprise. However, the situation is much simpler than it seems. All exercises, without exception, are divided into two large groups: isolating and basic. A clear understanding of each group and the exercises included in it makes it possible to competently build the training process for absolutely any athlete.

Basic exercises

These are multi-joint exercises that target more than one muscle group. They are the backbone of strength training, requiring a lot of strength during execution. The main basic exercises include squats, which allow muscles such as the core, lower dorsal and hind thighs, buttocks, calves, and quadriceps to work simultaneously.

Basic exercises allow you to burn a large amount of calories. They imitate real action. This allows not only to reduce the risk of injury, since it does not require the athlete to perform unusual body movements, but also helps to develop a higher reaction rate, honing the skill of a particular action.

They are aimed at muscle growth and increase in strength , are recommended for inclusion in the training process for those who begin to engage in strength training. This approach to classes saves time. It is enough to include from two to three basic exercises in the training to achieve uniform development of all muscles.

Isolation exercises

Изолирующие упражнения

They are aimed at working out only one muscle, that is, with the use of a specific joint. They are considered auxiliary and are also called grinding, since they allow you to clearly correct a specific area. An example of an isolating exercise is biceps flexion, in which only the biceps works.

Assisted exercises are recommended for advanced athletes with a fairly impressive muscle mass. They help solve muscle imbalance problems when a particular area is more developed. For example, if the muscles of the right arm are more pronounced than the left. Grinding exercises are often part of therapy for people who, due to certain circumstances, simply cannot work with some muscle groups.

Isolation exercises are highly effective, allowing you to achieve a significant increase in muscle volume. It is best to include them in training before performing the basic ones, in order to prepare the muscles for the upcoming loads, stimulate the so-called dormant muscle fibers, and use all the hidden potential.

For a better understanding of the big picture, here is a list of basic and isolating exercises.

Basic basic exercises

9 Basic basic exercises. Technique technique nuances secrets of execution


Chest muscles

Deltoids (shoulders)




Isolation exercises

Chest – all kinds of wiring (for example, with dumbbells lying on an incline / horizontal bench) and exercises performed on blocks.

Deltoid muscles – all kinds of spreads (swings), lifting dumbbells in front of you.

Biceps – Concentrated dumbbell or barbell curls (elbow rest); – Curl one hand on the bitz map.