Preacher curls will enhance the biceps and add fullness, while hammer curls will create greater muscle density – just two examples to show the impact isolation exercises can have on a specific muscle group. The key is to strategically incorporate isolation exercises.

A good rule of thumb is to use one isolation movement for every two mass building exercises. At the same time, single-joint movements are essential for racking up volume and attacking weak muscle groups. They can be what you need to increase your muscle size and even strength where you’re most lacking. Single-joint movements are also some of the most versatile exercises, because you can use them countless ways. For instance, they can be used as burnout sets at the end of a workout, pre-exhaust work sets at the start of your training session or with intensity-boosters. Now that you understand the importance of both, let’s get into today’s isolated mass building back exercise.



Start with single handle attachment on seated cable machine. Grab the handle with palm facing down. Pull the handle directly back below your chest while rotating the handle. Your palm should be facing up at the top of each rep.

My Tips:

Keep your chest up and your shoulder back.
Keep your spine aligned.
Focus on activating your back muscles rather than arms and shoulders.
Control the negative range of motion.
Focus on keeping your back muscles engaged throughout the entire exercise.

By incorporating isolation exercises, you’ll gain a more refined look, and will put you on the road to a better physique! I hope this article helps you out and let me know what you think about it by leaving a comment below,


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