isolation

Dumbbell external shoulder rotation

Dumbbell hammer curl to dumbbell reverse curl

Band front raise

Long arm crunch

Standing one-arm overhead dumbbell triceps extension

Dead bug (with no arm movement)

Cable shrug using pull-down bar

Incline EZ bar triceps extension

Two-arm dumbbell curl

Seated alternating knee tuck

Hyght dumbbell fly

Flat bench frog reverse hyperextension