First off let me start by saying that the exercise that I am about to write is absolutely Macho Man Randy SAVAGE! They may be one of my absolute favorite to do, and they give unparalleled results in working the muscle that they are designed to.
That exercise being..
...
Tricep Kickbacks.
Tricep kickbacks are critical in gaining muscle in your arms, and considering that triceps make up for 2/3 of your arms, if you are looking to get huge arms, this is a great way to help.
You don't need to go too heavy doing tricep kickbacks, you just need to focus on proper forum, and repping it out.
Complete every rep and don't give up.
Your arms WILL burn, they will burn and burn and burn, especially if you throw them at the end of a tricep day or a chest day.
In order to do kickbacks effectively you need a flat bench, and a dumbbell.
You could probably do it with a stability ball as well, which just gave me an idea for my next workout.
I will get back to you and let you know how that works next time.
To start the exercise you are going to put the weight on the ground to the left of the bench or ball, then you are going to put your right leg on the bench or ball.
next you will pick up the weight and raise your arm with your elbow bent until the elbow is parallel to the floor.
Next without moving your arm position you will raise the weight until the arm is completely straight.
Then you will lower the weight back down to the starting position.
That is one complete rep.
Some tips for this exercise would be to keep your elbow locked to your sides, and look ahead at all times.
You want to make sure you squeeze your tricep muscle at the top and as always go hard from first rep to the end.
All in all to sum this exercise in one word...
SAVAGE...
That is all, just savage.
If you are looking to gain muscle, or get bigger arms, this will work for you, if you are looking for great definition, this will work for you.
It is a well rounded exercise that will make your arms bigger, and just may end up one of your favorite exercises.