Looking for a good arm workout that can pretty much be done anywhere? Well, give this one a try. All you need is a couple appropriately weighted dumbbells and about 20 minutes max.

This workout is suitable for everyone. Whether you're trying to tone or trying to bulk up, these exercises will work for you - just follow the rep ranges and training volume profiled below.

Exercise #1 = Standing Dumbbell Curls

This a staple exercise of any good arm workout. Of course - as with most exercises - theirs a few little tricks you can do to make it more effective.

The first trick involves turning your palm upwards as you flex your arm with the dumbbell in hand. By turning your palm upwards (start doing so at the midpoint of the motion), you'll get a more effective bicep contraction.

The second little trick is to perform the exercise for both arms simultaneously to start. Once you fatigue, you then switch things up and perform the curls one arm at a time. Doing so will allow you to rest for a bit longer between repetitions.

- 3 sets
- 8-12 repetitions for bulking, 12-15 repetitions for toning
- rest 90 seconds in between sets if you're bulking and 60 seconds if you're toning

Exercise #2 = Lying Dumbbell Extensions

For this exercise, you want to lie on your back, or if you have one - a flat bench. From this position, put your arms straight up in the air - with the dumbbells in hand - and mentally prepare to perform the exercise.

From here, you're going to bend your arms (while keeping your elbows pointed towards the ceiling) and lower the weights down towards your forehead. This exercise is also great (perhaps even better) when performed with a curl bar.

- 3 sets
- 8-12 repetitions for bulking, 12-15 repetitions for toning
- rest 90 seconds in between sets if you're bulking and 60 seconds if you're toning