Simple arm work out

Biceps Curl

Stand with feet shoulder-width apart, knees slightly bent, and abdominal muscles drawn in. With arms straight at your sides and palms facing in toward thighs, hold a 5- to 10-pound dumbbell in each hand. Contract your bicep to bring the right dumbbell up, rotating a quarter turn so your palm is level with and facing your right shoulder. Pause, then slowly lower to starting position; repeat with left dumbbell. Do 3 sets of 15 reps on each side.

Triceps Extension

Stand with left foot forward, knees bent. Bend slightly forward at the hips and keep abdominal muscles pulled in toward the spine. Place left hand on left thigh for support and hold a 3- to 5-pound dumbbell in your right hand. Keeping elbow bent, pull right upper arm up and back to almost parallel with the ground. Extend arm straight out behind you. (See photo for proper position.) Squeeze and hold before bringing arm back in to starting position. Do 3 sets of 15 reps on each side.

Overhead Press

Stand up straight with feet shoulder-width apart, knees slightly bent, and abdominal muscles pulled in. Hold a 5- to 10-pound dumbbell in each hand at shoulder height with palms facing forward and elbows pointed down. Press dumbbells directly up over shoulders in line with the body so the weights just touch over your head; keep neck long and shoulders down. Slowly lower dumbbells back to starting position. Do 3 sets of 15 reps.

One-Armed Row

Stand with right foot forward, knees bent, and weight evenly distributed on both legs. Hold a 3- to 10-pound dumbbell in your left hand and place right hand on right thigh for support. Bend forward slightly at hips and keep abdominal muscles pulled in toward the spine. Begin with left arm straight, then exhale and bring left elbow straight up, close to the body, until the dumbbell is next to the bottom of your rib cage. Pause, then slowly return to starting position. Do 3 sets of 15 reps on each side.