Love your body but hate your arms? For women, if your body is not in perfect proportion, say, your big arms look weird with your small waist, then you might want to adopt an exercise activity that will transform your arms into a perfectly sculpted asset. For men, you might want to consider beefing up those scrawny biceps or toning those flabby arms. Try these tested movements and feel your arms take a new form.

Note: The required weights will vary from person. Some advanced/stronger people may need. The key is to start with the weight that you’ll be comfortable with. You need not strain hard to get results. Consult with your doctor before doing strenuous exercise.

Exercise 1

What you need: a two-pound to eight-pound dumbbells for beginners. Ten pounds or heavier for more advanced lifters.

What to do: Lean towards the front with left hand on a straight-back chair. Hold the weights with your hand. Bend your elbows for about 90 degrees. Smoothly straighten your right arm behind your back. Return to starting position. Do this in three sets of 15 on each side.

Exercise 2

What you need: a stable bench.

What to do: Sit at the edge of the bench and firmly grip the bench behind you while bending your knees in 90 degrees. Slide bottom off the bench and start walking your feet forward. Bend arms slowly and lower bottom toward floor while keeping your back close to the bench. Bend down until arms form a 90 degree angle. Return to starting position. Do this in three sets of 15.

Exercise 3

What you need: Two five-pound to eight-pound weights for beginners. Ten-pounds or higher for more advanced.

What to do: Hold the five-pound weights in each hand and place arms at the sides. Keep knees soft and shoulders relaxed when standing. Bend right arm slowly to raise weight to the chest. Align your elbow in line with torso. Return to starting position and do the activity with alternate arms.