Sculpt and Define Your Arms with These 5 Exercises

1. Bench or Chair Dips

• Start with your legs bent and lower yourself until your arms are at 90 degrees, stay close to the chair.
  

Progression: Straighten out your legs to provide more work for your upper body. Train until you can hit 10 perfect form reps.

If you're using a chair, ensure it's stabilised. 

2. Concentration Curl

• Preparation - sit on bench or chair with dumbbell placed on the ground between feet. 
• Grasp dumbbell between feet. Place back of upper arm to inner thigh near knee.
• Raise dumbbell to front of shoulder. Lower dumbbell until arm is fully extended. Repeat. Continue with opposite arm.

3. Prone Tricep Kickback

• Preparation - sit on bench or chair with dumbbell placed on the ground between feet. 
• Grasp dumbbell between feet. Place back of upper arm to inner thigh near knee.
• Raise dumbbell to front of shoulder. Lower dumbbell until arm is fully extended. Repeat. Continue with opposite arm.

4. Bicep Curl

• Hold two dumbbells by your thigh, palms facing away from you
• Use your biceps to lift the dumbbells until they are at shoulder height, squeeze your bicep at the top of the movement
• Lower back down and repeat.

5. Triceps Extension

• Stand tall, knees soft and feet shoulder width apart. Hold a dumbbell with both hands on each end or two smaller dumbbells in either hand directly above your head.
• Slowly flex your elbows and lower the weight or weights behind your head as you keep your upper arms still. Make sure you don't drop chin to chest or let elbows flare out. Extend your arms and repeat.