1. Dumbbell Squat Press
Stand with your feet hip-width apart. Hold dumbbells in front of you, your arms bent 90 degrees and palms facing each other. Squat until your thighs are just past parallel to the floor. As you stand back up, press the weights above your head, then bring them back to the start position. Do 8 to 12 reps.
2. Single-Arm Incline Row
Holding a dumbbell in one hand, lie facedown on an incline bench and let both arms hang. Pull the dumbbell up toward your midsection as you keep your elbow close to your body, and then lower the dumbbell back to the starting position. Do 8 to 12 reps. Switch arms and repeat.
3. Turkish Get-Up
Lie on your back with your legs straight. Hold a dumbbell in your left hand, your arm straight above your chest. Stand up, keeping your elbow locked and the weight above you, and then lie back down as you keep holding the weight above you. Switch hands and repeat. Do 4 to 6 reps on each side.
Expand Your Arms
To help your biceps and triceps grow faster, fitness trainer Jamie Hale recommends a technique known as max stimulation. Its high volume will add size and strength. Here's how to do it.
1. Choose a biceps exercise (such as the barbell curl) and a triceps exercise (such as the close-grip bench press).
2. Select a weight you can lift about 8 times.
3. Lift the weight once, and place the bar back on the rack.
4. Rest 5 to 10 seconds. Repeat the cycle 20 times total for the biceps exercise. Now do triceps.
5. Each week, try to add a small amount of weight to the bar, while still aiming for 20 reps.