• Arm strength training includes exercises for the biceps, forearms and triceps.
  
  Arm strength workouts should include weightlifting exercises for the biceps, forearms and triceps. For strength training, many weightlifters use dumbbells or a weighted barbell instead of weight machines. The exact number of arm exercises to do during a workout is up to each individual, since certain arm muscles may require more training than others in order to achieve the desired level of development or strength.
  
  

Barbell Curls

• Barbell curls help to build the biceps muscles.gym man with barbell image by Pavel Losevsky from Fotolia.com
  
  Barbell curls are one of the main exercises for increasing the strength of your biceps. You can use a standard barbell for the exercise, or an EZ Curl bar which is slightly smaller and has a double v-shape. Add weighted plates to each side of the bar you choose, then place it on the floor in front of a mirror. Loosen up your arms by doing some light stretching, then pick the bar up off of the floor using an underhand grip. Your hands should be at roughly shoulder width on the barbell. Once you are in the standing position, rest the back of your hands against your upper legs and then slightly bend your knees. To begin the first repetition, curl the barbell up until your fists point toward the ceiling. Hold the position for a count of one, then lower the barbell back down to the starting position. Try to do at least 10 repetitions.
  
  

Reverse Dumbbell Wrist Curls

• Reverse dumbbell wrist curls help to strengthen the forearms.powerlifting image by JCVStock from Fotolia.com
  
  Reverse dumbbell wrist curls are an exercise to use for the forearm muscles. To perform a wrist curl, select a dumbbell from the rack and then sit down on a weight bench. Hold the dumbbell in your right hand with an overhand grip, then lean forward and place your right forearm sideways on the bench. The dumbbell and your right wrist should be just off of the left side of the bench in front of your left knee. To begin the exercise, keep your forearm flat on the bench and lower the dumbbell toward the floor, then flex your wrist to lift the dumbbell up. Hold the dumbbell for a count of one, then repeat the movement for a total of 10 repetitions. Once you finish the right arm, switch to the left arm and do 10 repetitions.
  
  

Dumbbell Triceps Extensions

• Dumbbell triceps extensions are good for strengthening the upper arms.working out 6 image by Paul Moore from Fotolia.com
  
  Dumbbell triceps extensions are good for building upper arm strength. You can isolate one triceps muscle at a time by using a single dumbbell. Choose a dumbbell to use for the exercise, then hold it in your right hand and stand in front of a mirror. Raise your right arm up as high as you can, with your fingers facing away from you. To start the exercise, bend your right arm at the elbow and slowly lower the dumbbell behind your head. When your fist is even with the middle of your head, bend your arm back up until it is fully extended to finish the first repetition. Do 10 repetitions, then switch the dumbbell to your left hand and repeat the exercise.