1. Standing Barbell - Arm exercises such as this are designed to build mass. Therefore, anyone interested in strong biceps and triceps will benefit. We suggest you use a straight bar, stand with your feet so they are placed flat on the ground about shoulder width apart, and then with an underhand grip, grasp the bar while making sure the hands are also a shoulder width apart. Slowly, the bar would be curled up while making sure the biceps are contracting. Make sure only the arms are moving and keep the elbows locked. Bring the bar to your chest and then slowly take it back down. Take your time on the way down in order to work the arms with the negative weight as well. Start with three sets, each of 10 repetitions and then slowly increase.



2. Incline Dumbbell Curls - Again, arm exercises like this are great for toning and building muscle. Start by sitting on an incline bench, placing a dumbbell in each hand. Start with around 15 pounds, more or less, and then build up the weight over time as you get stronger. Curl the weight up to the check, keeping your elbows forward and squeezing your bicep muscle. Slowly, lower the dumbbell, again taking advantage of the negative weight.

3. Hammer Curl - Arm exercises like the Hammer Curl are similar in nature to the Incline Curl with the exception that a hammer grip is being used. In other words, you would go through the same process as you would on the incline bench but instead, hold the dumbbell as if holding onto a hammer. The other difference is for this arm exercise you need to sit rather than stand.

4. Modified Pushup - Arm exercises like this not only work the arms but also the shoulder, back, and abdomen. Lying on your stomach with the knees bend and ankles crossed, you would then bend your elbows slightly and keep your palms flat on the floor. Push your body up slowly until your elbows are straight, keeping your head and neck aligned and facing down at the floor. Then, bend the elbows to bring your body back down to the lying position but without going all the way down on the floor. These arm exercises should start with three sets of six, slowly building to three sets of 20 or more.

5. Kick Backs - These arm exercises are excellent for building strong tricep muscles. Stand on the floor with a chair to your right. Then, place a dumbbell in the right hand. Place your feet about shoulder width apart, lean forward so the torso is at a 45-degree angle. Next, your left hand would be placed on the top of the chair. Bending the elbow on the right arm to make it parallel to the floor and palm inward, slowly straighten the arm behind the body. We suggest you begin with three sets of six repetitions, again building over time as the arms become stronger.