One of the easiest ways to achieve beautiful arms is to strengthen your triceps. To perform this exercise you can use a bench, a stable chair, your couch, or a half wall.
Initial position: Position your hands shoulder-width apart on a bench or a chair and extend your legs out in front of you.
What to do:
Slide your buttocks off the chair. Keep your elbows slightly bent to hold the tension in your triceps.
Slowly lower your body toward the floor with the help of your elbows, until they’re at about a 90-degree angle. Make sure you keep your back close to the chair.
Once you lower your body, hold this position for a second and then press down into the chair to straighten your elbows.
Repeat 15 times.
Note: Keep your shoulders down as you lower and raise your body.
5. Dumbbell kickback