Stand tall with your feet hip-width apart and grip a single dumbbell with both hands. Lower the dumbbell behind your head by ...

Cable face-pull with external rotation: Start sitting at a cable station holding a rope attachment with palms facing in. Your arms should be straight to start. Pull the rope toward your face, bending ...

Trainers say a handful of simple exercises—like presses, curls, and push-up variations—effectively build upper-arm strength.