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Pull your arm back toward your body keeping your bicep muscle engaged then punch on the other side. 1 EZ-Bar Curl Add weight for the first 2 sets. Arm Day Click To View And Print This Illustrated Exercise Plan Created With Workoutlabsfit Arm Day Workout Arm Workout Gym Workout Plan Gym Bring the dumbbells to collarbone height with your elbows in front of your body palms facing forward. . Keep your form strict. Hold dumbbells in each hand above your head. Choose From a Variety of Workouts. One Arm Tricep Extension seated How to. Extend through your elbow until your arm is. 6 rows The Ultimate Arms Workout Plan Add size and strength to your biceps and triceps while also. Start with dumbbells facing upwards in each hand and arms extended out on the floor. Hold a dumbbell in one hand directly behind your head with your elbow bent and pointed towards the ceiling. You can go really heavy with the first exercise in ...