Dumbbell exercises for arms and chest

How: Place one hand on either side of a dumbbell and let it hang between your legs. If you're not totally set on one or the other, and want to just work your arms, back, and chest muscles, choose medium-weight dumbbells try 5, 8, or 10 pounds, depending on your current upper-body strength and follow the rep suggestion given with each exercise below.

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As well as training my triceps for strength by hitting them with heavy close grip benches for 4-6 reps.

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Dumbbell exercises for arms and chest

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3 day chest and back workout

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