When it comes to building arms, there's no need to get fancy. Just pick a good exercise for the biceps, one for the triceps, and work the m hard! Preferably in a superset. That's where you do one exercise and then immediately do another exercise. After this a short rest is taken and then the superset is repeated for the desired number of sets.
In this case we have the Rotating Dumbbell Curls and the Bench Dips for the triceps. For the Curls, it's important to remember to rotate or supinate them on the way up. This action is also a function of the biceps. Remember when Bowzer used to sing "Good Night Sweetheart" on the old show "Sha Na Na"? If so, you 'll know exactly what I'm referring to.
As for the Bench Dips, start with the bent legged version to see how you handle it and be sure to have your back close to the bench so it grazes the back of it. Don't be too far away from it since it will shorten your range of motion.
Overall, a great combo and one that will help build those arms and tighten up those flabby triceps everyone complains about!
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