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Isolation exercises for back training?

4 min read

Asked by: Felicia Evans

The following exercises are very close to being back-isolation exercises, but all will target one or two other muscles.

  1. Seated Lower Back Extension. AMOFitnessTraining. …
  2. Straight Arm Cable Pulldown. Bodybuilding.com. …
  3. Bent-Arm Barbell Pullover. AthleticMuscle. …
  4. Trap Bar Shrug. AthleticMuscle. …
  5. Single-Arm Dumbbell Rows. …
  6. The Superman.

What are some isolation exercise?

Best isolation exercises

  1. Dumbbell lateral raises.
  2. Sit ups (crunches)
  3. Tricep kickbacks.
  4. Bicep curls.


What exercise isolates the lats?

Best Lower Lat Exercises

  • Wide Grip Lat Pulldown.
  • Dumbbell Row To Hips.
  • Seated Banded Row.
  • Straight Arm Pulldown.
  • Underhanded Bent Over Row.


What are the best exercises for back?

15 of the Best Back Moves for Building Muscle

  1. Kettlebell Swings.
  2. Barbell Deadlift.
  3. Barbell Bent-over Row.
  4. Pull-up.
  5. Dumbbell Single-arm Row.
  6. Chest-supported Dumbbell Row.
  7. Inverted Row.
  8. Lat Pulldown.

How do you isolate your lower back?

So these are basically back extensions that you do by leaning against the wall or against the pole. So the idea with this technique is that you can really isolate your lower back muscles.

Do I need to isolate the lats?

Yup, despite the fact it seems in vogue to hate isolation exercises and promote the use of compound moves in the “functional training” sphere, isolation moves absolutely have a place when working your lats. The straight arm pull-down really gets that mind-muscle connection going once again.

Is lat pulldown isolation or compound?

compound exercise

The lat pulldown is a compound exercise designed to target many muscles of the back, most notably the latissimus dorsi (Figure 1).

How do you isolate lats on a pull down?

So your goal is to line up with your torso. Under the bar. So that we can pull our shoulder blades. Down repeating this motion. Down like so another nice tip is to actually lift.

Should you isolate lower back?

The lower back needs an isolation exercise and preferably one that doesn’t also load the gluteal muscles. These exercises are best done with lower back specific pieces of equipment. In terms of overall strength, people who do lumbar exercises see significant increases in strength.

What are the five 5 exercises for strengthening the lower back?

Strengthening exercises

  • Glute bridge. The glute bridge works a person’s gluteus maximus, the largest of the gluteal muscles, or glutes, that form the buttocks. …
  • Bird-dog. The bird-dog works the gluteal muscles. …
  • Plank. …
  • Side plank. …
  • Abdominal drawing-in maneuver.
  • Abdominal crunches.


How do you activate lower back muscles?

And reach with one arm all the way in front of you while simultaneously kicking back with your opposite leg until they're both straight as you do so push with your support hand down into the floor.

What are isolated movements?

An isolated movement is movement that requires the use of only one muscle, as opposed to compound movement, which requires the use of more than one muscle. Examples include biceps curls, pectoral flyes, and triceps extensions.

How many isolation exercises should I do?

The ideal number of exercises per workout session is 3-4 exercises. If you select your exercises appropriately and train them with sufficient volume and intensity, this will be more than enough to make great progress. This means: Focusing on an 80/20 split of compound to isolation exercises.

What is isolate in gym?

Isolation exercises in weight training are exercises that involve only one joint and a limited number of muscles. This is in contrast with compound exercises, which target two or more joints and muscle groups.

Is leg press an isolation exercise?

The leg press is considered an isolation movement, which targets primarily the quads.

Is RDLS compound or isolation?

isolation exercise

In contrast to the traditional deadlift, which uses multiple joints and therefore falls into the category of ‘compound’ exercise, the RDL is an isolation exercise that only really uses movement at the hips.

Are back extensions isolation?

Back Isolation Exercises



The straight-arm pulldown and pullover isolate the lats; shrugs and retractions will isolate the upper and middle to lower parts of the trapezius along with the rhomboids, and the back extensions focus on the erector spinae muscles of the lower back.