These are the muscles located at the front of your upper arms, between the shoulders and forearms. Hold a dumbbell in each hand, with your arms down by your sides and palms facing forward.

Trainers share how to make the most of arm exercises without weights, plus our favorite moves that help improve mobility and posture in just minutes a day.

Place your hand back on the floor and repeat on the ... buy a pair of dumbbells and graduate to this 30-day arm workout ...