This five-move workout from Fitness Trainer, Joe Bronston, targets both, and all you’ll need is 30 minutes and some dumbbells ... then our 'big arms workout' is the only workout you need ...

You can use a weights bench too, set in a 30º angle to ... Concentrate on this area when performing reverse flyers. To get big arms, the best shoulder workouts are a sure-fire route to success.

Also, there is no complicated equipment required to set up, you just need a pair of the best adjustable dumbbells ... variety of exercises targets the biceps, triceps, and shoulders, which ...

With minimal momentum, curl both dumbbells, turning your palms inwards ... bars with your palms facing inward and your arms straight (A). Use two boxes or the backs of two sturdy chairs if ...

The big arms ideal is often thought to be a purely ... coming to a complete stop before starting the next rep. Why: Biceps curls using free weights are great, but you're more than likely missing ...

You can go as heavy as 20kg, although in that case, you will only have one useable dumbbell. Never mind, as you won't use these bad boys to sculpt massive muscles; you only need them to give you a ...

Using a set of dumbbells, start off by bringing them to shoulder height with your arms bent and palms facing the body (like a bicep curl). Press dumbbells overhead by rotating the dumbbells ...

and all you’ll need is 30 minutes and some dumbbells. What’s great about this workout is that Bronston has picked exercises that target the arm’s muscles from various angles. This includes ...