Jump up on two parallel bars or gymnastics rings with your palms facing inward and your arms straight. Place a dumbbell ...

Here, Carlson and Brown list their top exercises to get you armed: a combination of six isolation and functional movements to absolutely overload your biceps and triceps.

Want firmer arms after 45? Try this 6-minute bodyweight routine from a certified coach.

Start on all fours. Extend your right arm in front of you and your left leg behind, actively reaching in opposite directions.