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.
This double-duty arm workout will really make you feel the burn.. Best Arm Workout for Women. 6 Trainers' Favorite Exercises for Stronger, Sculpted Arms.
Increase the size of your biceps and triceps with this arm workout from physique competitor Francisco Rocha.
This month's four-week workout has been designed to help you add serious size to your arms and chest quickly and effectively by dedicating more training time .