Hammer Curl. Hold a dumbbell in each hand with palms facing your sides and arms extended straight down. Dip. Use dip bars, if available, or place your palms on a bench, chair, or on the floor as you extend your legs in front of you. Close-Grip Curl. Chinup. Suspension Trainer Triceps Extension.
Add size to your arms, chest and shoulders with these four dumbbell workouts.
For training your upper arms (biceps and triceps) I like to use all kinds of rep ranges, high (15-20), moderate. Standing One-Arm Dumbbell Triceps Extension.
Arm Workouts: The Top 10 Arm Moves. .. Wanna increase muscle size, strength and performance ? i found this powerful product that is a safe, legal and side .