6 of the best exercises for improving muscular definition

To achieve a more defined look to your muscles, Mat Forzaglia from Forzag Fitness says the best way to do it is with isolation exercises that target individual muscle groups. This means swapping out total-body moves like thrusters and burpees for curls and kickbacks.

Here, Mat shares six of his favorites exercises for bringing out all the little details you’ve been looking for.

1. Close Grip Chest Press

There are a number of ways to hold the dumbbells during this move, but Mat prefers the close grip iteration. “I like this because it not only targets your chest but blasts your triceps at the same time,” he notes.

2. Bent Over Seesaw Row

Alternating dumbbell rows means each side of the back works on its own. Doing it this way can help you identify any imbalances, but also calls your core in on the action, says Mat.

3. Stationary Split Lunge

Your legs comprise the biggest muscle groups in your body so it makes sense you’d want to emphasize working them. While squats are great, this move overloads each leg one at a time, building muscle and injury-preventing stability, Mat notes.

4. High Plank Pull Through

To perform this move properly, you must keep your hips even, or resist rotation. Doing so will fire up every muscle in your core (particularly your obliques) and beyond.

5. Iso Bicep Curl

Many of us are looking for that arm definition, and this version of the standard bicep curl will get you those tank top-ready arms, even as we approach winter. “While one arm is working the other is holding the top of the curl burning it out,” Mat explains.

6. Tricep Kickback

Use gravity to your advantage here. When you extend your arm, gravity pushes down on the dumbbell, making the backs of your arms really shake. “Try to pause in the extended position and slowly lower your arm to really get the most out of this one,” Mat says.

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