If you’re looking at shaping certain muscle groups in your arms, the trick is to include a dumbell in your arm exercises, as they are much effective.
Try an overhead tricep extention exercise, you’ll need two weights of the same size. Choose a dumbell depending on your strength and go through the following moves:
STEP 1: Stand on the ground and make sure your feet are hip distance apart.
STEP 2: Hold each dumbbell with both your hands and slowly bend your elbows behind your head.
STEP 3: Straighten your arms up again in order to lift the dumbbell into the air, then slowly bend your arms to lower the dumbell over your head again. This will count as one rep.
STEP 4: Complete two to three sets of 15 to 18 reps.