JJ Virgin demonstrates three isolation exercises for arm definition: a diagonal shoulder raise, modified bicep curl on a reclined bench, and dumbbell triceps extension. Do 3-4 sets of 8-15 reps, pushing close to failure, with strict form and full range of motion.
If you really want to get your arms and shoulders dialed in, I've got something called my Vanity Trio that focuses on your biceps, triceps, and shoulders. All right, this is a great shoulder exercise. Now what's important here when you're doing this diagonal raise is that nothing's swinging. If you notice, I've got everything very stationary. I've got my belly button pulled into my spine, knees a little bit soft, and I'm not swinging or using momentum to do this. I'm gonna show you a little variation on a bicep curl. Now here's the reality. I don't normally do these. I do pull-ups, I do pull-downs, I do rows. I like to do compound movements. But if you really wanna focus on your biceps, here's how to make it a little harder. Get on a bench where you lean back a little bit so you can get more extension. Because when you can get that full extension down at the bottom, you're going to work harder. It's going to help you get more hypertrophy. And again, I don't often do tricep isolated exercises. I do pushups, I do dips, I do overhead presses. But if you really wanna focus on those triceps, here's a great dumbbell exercise. Elbows are pointed straight forward. Watch your back. Don't let it arch. So again, I normally don't do isolation exercises. I like to do the big stuff like push-ups and pull-ups and rows. But if you really want to focus and get those triceps and biceps to pop, get those deltoids going, you can do these isolation exercises. Maybe throw them in once a week, do 3 to 4 sets of 8 to 15 reps and get as close to failure on a couple of them as you can.
