9-Minute Arm Workout with Dumbbells


This arm workout superset is designed to sculpt the biceps and triceps. It's only two moves, but you'll feel a big-time burn.  How to do it: Perform one set of exercise 1, then, without resting, do one set of exercise 2. Immediately repeat the entire routine until you've completed 2 to 3 sets of both exercises.
Attach a straight bar to the high pulley of a cable station and grab the bar with an overhand grip, hands shoulder-width apart. Tuck your upper arms next to your sides and bend your elbows more than 90 degrees. Without moving your upper arms, push the bar down until your arms are straight. click on link to see more