10 Isolation Exercises Must For Quick Weight Loss…

Isolation Exercises isolate a particular muscle (like biceps or triceps) and work only that particular muscle.

The following are some isolate muscle exercises bodybuilders and weight losers swear by!

Leg Extension

Seated in a leg extension machine, initiate the movement deliberately. Slowly extend your bent legs against the leg pad or roller until you lock your knees. Pause briefly in the locked or contracted position for your quadriceps, and then lower back to the starting point under control.

Leg Curl

Lying face down in a leg curl machine, initiate the movement deliberately. Slowly curl your straight legs against the leg pad or roller until your heels approach your buttocks and you feel a maximum contraction in your hamstrings. Pause briefly before lowering under control back to the starting position. This can also be performed in a seated or standing leg curl machine.

Calf Raise

Standing in a calf raise machine, lower your heels into the bottom stretched position. Slowly lift up on your toes, with your knees straight, until you are on your tip toes. Pause briefly in the contracted position for the calves, and then lower under control back to the starting position. This can also be performed in a seated or donkey calf raise machine.

Barbell Bicep Curl

Standing with a barbell in your hands with a palms-up grip, slowly curl the bar up to your upper chest, keeping your upper arms stationary. Pause briefly and squeeze the biceps before lowering slowly under control back to the starting position. This can also be performed in a bicep machine.

Overhead Dumbbell Triceps Extension

Seated or standing, grab a dumbbell with both hands and hold it at arms length over your head. Bending at your elbows, lower the dumbbell slowly behind your head while keeping your upper arms close to your ears. Pause briefly when your hands reach your ear level and return to the top of the movement. This can also be performed with a barbell or in a triceps machine.

Pec Deck

Sitting on a pee deck machine, grab one handle and bring it to the starting position in front of your chest. Then gab the other handle and do the same. With arms slightly bent, lower them in an arc until you feel a strong stretch in your pees. Reverse the motion back up in an arc until the handles are together again. Contract your pets and repeat.

Dumbbell Bicep Curl

Standing with a pair of dumbbells hanging at your sides with your palms facing your thighs. Slowly curl the weight up to your upper chest, keeping your upper arms stationary and twisting your wrists throughout so that your palms are facing your chest at the top of the movement. Pause briefly and squeeze the biceps before lowering slowly under control, again twisting the wrists in the reverse direction and back to the starting position.

Bent Ann Fly

Lying on a flat, incline, or decline bench grab a pair of dumbbells. Press them up so that they are over your chest with arms slightly bent at the elbows. Begin to slowly lower them in an arc until you feel a strong stretch in your pees. Reverse the motion back up in an arc until the dumbbells are together over your chest again. Contract your pets and repeat.

Shrug

Standing, grab a pair of dumbbells and let them hang at your sides. Lift your shoulder up toward your ears, as high as you can go. Pause briefly in the contracted position for your traps, and then lower slowly back to the starting position. This can also be performed with a barbell or shrug machine.

Lateral Raise

Standing, gab a pair of dumbbells and let them hang at your sides. Bend your knees slightly and lean forward about 10-20 degrees. Lift the dumbbells with your elbows slightly bent up to your ear level. Pause briefly in the contracted position and lower slowly back to the starting position. This can also be performed in a lateral raise machine or with a low cable pulley.

Straight Arm Pulldown

Grasp the bar on a pulldown machine while standing, with an overhand grip. The bar should be at least above the height of the top of your head, feeling a stretch in your lats Push down with your hands in an arc-like motion while keeping your arms straight, until you hit your waist with the bar. Pause briefly before returning slowly to the starting position.

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