8. Standing Shoulder Press
With this exercise, your forearms, biceps, shoulders, chest, and muscles are getting an all-in-one workout! You need to use two dumbbells, which you will curve upwards to chest level.
Then you need to rotate your wrists externally and push upward in a single, fluid motion
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9. Overhead Triceps Press
This triceps exercise requires for you to be sitting down. You’ll hold a single dumbbell with both palms, gripping it near the top disc.
Starting from chest level, lift it above your head; then bring it back down behind it, all the while keeping your upper arm still and elbows tucked in as it comes down.
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10. Lying Dumbbell Triceps Extension
Lying on a bench, you’ll hold two dumbbells straight above your chest with inward-facing palms.
Without changing the position of your upper arms, slowly bring the dumbbells down towards the side of your head with the help of your elbows.
Pause when your forearms are below parallel, contract your triceps, and bring the weights back up to the starting position.
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11. Bent Over Barbell Rows
Hold your barbell in front of your body, gripping it with a width that is slightly wider than your shoulders. Tighten your body’s core, keep your back straight, and drop your torso down to a 60 degree angel.
Next you will contract your back and biceps, pulling the barbell upwards into the top of your core.
Hold you position for a second before returning to full extension. This exercise works on those biceps and your back.
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12. Underhand Seated Row
How to: Bend your knees and hold the bar with an underhand grip, shoulder-width apart. Lean back slightly, keeping your back straight, then use your back muscle to drive the bar towards your belly button. Return the bar to starting position and repeat.
Why: Go one better than bodyweight moves in your quest for bigger biceps — this doesn’t take up a squat rack, either.
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13. Reverse Curl Straight Bar
How to: Stand and grip a bar
bell at shoulder width with an overhand grip. Flex the elbows and rotate the barbell upwards, only using your forearms, until your palms face out and the barbell is in line with your shoulders. Return it back down slowly and repeat.
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14. Incline Bicep Curl
How to: Sit on an incline bench and hold a dumbbell in each hand at arm’s length. Use your biceps to curl the dumbbell until it reaches your shoulder, then lower them back down to your side and repeat.
Why: Beware: this position isolates and prevents other muscles from sharing the load. You can work the entire muscle by turning your wrists out slightly and keeping your elbows pointed towards the floor throughout the rep, a range of motion not available in other arm exercises.
How to: Sit down on the bench and rest your right arm against your right leg, letting the weight hang down. Curl the weight up, pause, then lower. Repeat with the other arm.
Why: This isolates the arm flexors and hits the lateral head of the biceps for peak performance (and appearance).
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