• Stand on the floor by holding the dumbbell. Your hands should wrap around the dumbbell handle.
• Contract the abdominals or core muscles.
• Head and neck must be aligned with the neck.
• Now, you have to exhale as you slowly move the dumbbell overhead.
• Straighten your elbows until your arms are vertical to the floor. You elbows are pointing forward and are straight but are not locked.
• Now inhale, as you move the dumbbell in a controlled manner lowering it behind your head.
• Do 12 to 15 reps.

For Biceps

Biceps is a muscle having twp points of attachment at one end. These muscles lie in the upper arm.

Palms-Up Biceps Curl

How to do

• Hold a 5 pound dumbbell in each hand with elbows bent at the sides.
• Bring your hands down as much as you can by keeping  the palms facing the ceiling.
• Finally curl the dumbbells back to up.
• Do it like this 15 times.

Hammer Curl

How to do

• Stand on the floor by holding the dumbbell in each hand.
• In initial stage the hands are straight and facing down to the floor.
• Then raise your hands so that the palms are facing each other, arms are bent and elbows are facing sideways.
• Then, raise the arms to the shoulder level.
• Raise and lower the arms like this, either both arms together or alternately.
• You should do it 15 reps.

Concentration Biceps Curl

How to do

• Perform this exercise by sitting on a flat bench.
• Hold the dumbbell in the left hand.
• Initially the dumbbell is pointing towards the floor and arm is straight.
• Move elbow inside of left thigh.
• Now, allow your arm to fully extend by taking it back facing the floor and now arm is straight.
• Do like this for 10-15 times.

You can implement these arms workout exercises to gain more beautiful arms. But you know there are always some precautions to take care.

• Curls & Extensions – The exercises listed above like biceps curls and triceps extension are not to be done endlessly. For beginners, this is not advisable.
• Never over train your arms – Arms are the small muscles which are hit on all exercises. You should not over train them as muscles grow when they rest.
• Don’t ignore other muscles –  Do take care of other muscles also. You don’t want that your arms are too good as compared to your rest of the body. This will make you look ugly.
• Eat sufficient food – You are supposed to eat right proportions of food. If you are planning to eat less or more than required, you won’t be reaching your target.