This is another classic exercise that Arnold Schwarzenegger swears by. The dumbbell curl is an effective single-joint exercise for working one arm at a time to increase the size of your biceps. This exercise, which may be done seated or standing, is popular among gym enthusiasts of all levels of experience.
In a standing position, bend over slightly and take a dumbbell in one hand. Rest your free arm on your knee or other stationary object to stabilize you.
Overhead extension
Arnie's take on the dumbbell overhead press recruits all three sections of your deltoids. Arnold really feels that overhead extension is one of the most effective exercise.
Triceps press down
Switching to rope handles for your press-down helps intensify the contraction at the bottom of the move because the extra flexibility means you can adjust your grip at that point.