Triceps Extension:
Cup a dumbbell head with both hands and lift the weight overhead, arms straight, feet hip-width apart. Keeping your upper arms still, bend your elbows to lower the weight slowly behind your head. Pause, then straighten your arms, returning to start. That’s one rep. Do 20 reps. (Get the secret to banishing belly bulge from WH readers who’ve done it with Take It All Off! Keep It All Off!)
Triceps Kickback:
Stand with your knees bent and lean forward slightly, with a dumbbell in each hand. Bend your right elbow to bring the dumbbell to your side, making your upper arm parallel to the floor. Press the dumbbell back and straighten your arm. Return your arm to the bent position. That’s one rep. Do 20 reps on each side.
Dumbbell Biceps Curl:
Hold a pair of dumbbells at your sides, palms facing forward, and keep your back straight and chest up. Without moving your upper arms, bend your elbows and curl the weights toward your shoulders. Slowly lower the weights back to the starting position, straightening your arms completely. That’s one rep. Do 20 reps.
EZ Bar Biceps Curl:
Stand holding a curl bar at the closer inner handle with palms facing forward, and keep your back straight and chest up. Without moving your upper arms, bend your elbows and curl weight toward your shoulders. Slowly lower the weight back to the starting position, straightening your arms completely. That’s one rep. Do 20 reps.
Related: 7 Simple Exercises That Show Results After One Workout
Dumbbell Chest Fly:
Lie back on bench holding dumbbells at your chest, palms facing each other. Push weights straight up. Open your arms wide, lowering the weights out to the sides and a bit back, until your upper arms are nearly parallel to the floor. Revere the move back to the center. That’s one rep. Do 20 reps.
Dumbbell Bench Press:
Lie on your back on a flat bench, letting your elbows and shoulders drop. Hold a dumbbell in each hand on either side of your chest. Lifting both weights at the same pace, push them straight up until your arms are fully extended. Hold them there for 1 second, then return to start. That’s one rep. Do 20 reps.
Bent-Over Row:
Grab dumbbells and stand with your feet shoulder-width apart, knees slightly bent. With your arms at your sides, bend over from the hips until your back is almost parallel to the floor. Pull the dumbbells up, squeezing your shoulder blades together. Pause, then lower the weights. That’s one rep. Do 20 reps. (Get more arm exercises here.)
Lat Pulldown:
Sit at a lat-pulldown station and grab the bar with a shoulder-width overhand grip, arms straight and torso upright. Without moving your torso, pull the bar down to your chest as you squeeze your shoulder blades together. Pause, then slowly return to start. That’s one rep. Do 20 reps.
Machine Shoulder Press:
Sit at a shoulder press machine and grab bar at shoulders with a shoulder-width overhand grip. Press weight upward until your arms are straight overhead. Hold for 1 second, then take 3 seconds to lower bar back to start. Do 20 reps.
Lateral Raises:
Stand with feet shoulder-width apart with a dumbbell in each hand, palms facing in, arms in front with elbows slightly bend. Raise arms until parallel to the floor. Slowly return to starting position. That’s one rep. Do 20 reps.