Definitions of Compound and Isolation Exercises with Examples for each
Compound exercises are exercises that use more than one muscle group and joint. E.g. Deadlift. The body uses more than one muscle to execute the exercise i.e. hamstrings, quads, glutes, lower back, core, upper back muscles. Here are a few examples of compound exercises:
Deadlift – hamstrings, quads, glutes, lower back, core, mid rhomboids (upper back muscles)
Squat – hamstrings, quads, glutes, lower back, core, mid rhomboids (upper back muscles)
Bent Over Row – Core, mid rhomboids, lats (upper back muscles), biceps
Lunge – quads, hamstrings, calfs
Push Up – chest, triceps, core
Pull Up – biceps, lats, upper, mid lower traps, mid rhomboids (back muscles), core
Isolation exercises only use one muscle and joint. E.g. Bicep curl, only the biceps are primarily being used in the exercise. Here are a few examples of Isolation exercises:
Bicep Curl – biceps
Tricep extension – triceps
Wrist curl – wrist muscles
Calf raise – calf muscles
Shoulder lateral raise – side deltolds
Shoulder frontal raise – front deltolds
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