A variation on the roman bench twist your dumbbell weight to touch by your hip then extent your weight up as tall as you can above your head. Alternate sides and go slowly. Try to do 5 on each side to make a full set.
On your patio banister, short wall, or chair, face away with your hands begin you on the top of the banister. With feet together, sink your rear as low to the ground as you can, then push back up to standing using your arms. Try sets of 10.
These tricep dips can also be off the side of your couch arm or a kitchen chair. Start with your arms straight and slowly lower your body keeping your elbows in tight behind you. Lift back to straight. Do 4 sets of 10.
You will be surprised how quickly your arms will fatigue doing this simple but effective exercise. Think "Rocky" in you head and box your fists out fast and at different angles. You don't need boxing gloves...I just think they are fun!
Holding dumbbells in each hand while standing, keep your arms straight and press them back behind you as far as you can reach then return to the starting position. Immediately repeat the movement with no breaks for sets of 15.
Laying on a flat bench with the arms up a 90 degree bend, hold dumbbells in each hand. Rotate the arm so the hands come back to the side of the head (second picture) then rotate back up to the starting position. 4 sets of 10 with moderate weight
The push ups on the half ball or "bosu ball" are great for your arms and triceps. For beginners, grab the sides firmly. When you get more advanced, place your hands flat in the center of the black part and push up with your arms closer together.
This is a great beginner push up, done on the raining of a patio or on a short wall. With your body held straight at an angle, touch your chest to the wall then push back out to straight arms. Sets of 12.
Holding arms straight out to your sides while holding a weight in each hand. Make 10 small forward circles forward, approx. 6 inches in diameter, then reverse and do 10 backward small circles. Alternate without a break until you reach muscle failure.
A weighted bar prevents some of the range of motion available when curling dumbbells and concentrates the exercise along one plane. This is a very effective arm shaper and a moderate amount of weight is required. 4 sets of 10 is the goal.
This is a beginner bicep curl from a seated position, either on an exercise ball or a chair. Holding a dumbbell in just one hand, extend the arm out and curl the weight up to your shoulder. Repeat this 10 times. Increase the weight after a couple of weeks, push yourself to heavier weight.
Curling dumbbells up to your shoulder with both hands is a great exercises to mix in between other exercises. You can choose to either curl low weights for a set of 15 or higher weights for a set of 10. Try to so 4 sets.
Cables are easy to adjust and user friendly. If you haven't tried a bicep curl with cables I highly recommend it. Start with low weight and sets of 15. Work the weight a little higher and drop to sets of 10.
This exercise is one I have used not only to condition my arms but also improve my grip strength in my hands to help when I do vertical fitness (or pole). By holding weight plates in each hand, simply lift the plates up toward your shoulder and go back down. 10 times without stopping will make one set.
Holding 1-5lb weights in each hand in front of you, twist your wrists to create a back and forth fanning motion with the weights. Keeping the arms straight and raised the entire time, you can keep them in front of you or move them to the side. The fanning motion is achieved by twisting the pam up then rotating to twist down. Go to muscle failure then rest for 30 seconds and repeat 3 more times.
Standing on the center of the band with one or two feet, depending on the length of you band, face your palms to the ceiling. Keeping your arms as straight as you can lift them to the ceiling then back down. Sets of 15 on the exercise are the goal.