What are the best weight lifting exercises for muscle gain in the arms?
Push-ups and chin-ups if you don’t have any dumb-bells. If you do, then curls, backwards and sideways curls, lifting the weights out laterally from hanging at you sides up using your deltoids. Squeezing a tennis ball or hand ball will help develop the hand and forearm muscles. You can also sit in a chair and/or lye on your back and push the dumb-bells towards the ceiling. Start with light weights and gradually increase the weights, generally they suggest 3 sets of 8-10 repetitions for each exercise, along with increasing the protein in your diet and lowering the carbohydrates and fats.
