I don’t know about you, but working my upper body is notoriously difficult. Give me a leg workout any day and I can crush it, but saddle me with pushups and you’ll find me procrastinating my arm workout in the corner of the gym.

That's probably because doing the same arm exercises week after week can get super repetitive (and *yawn* boring). The solution: Switch things up with your arm workout to avoid boredom and work underused muscles. (I see you triceps.) Plus, if you hit a strength plateau, incorporating new moves can help you break through.

For the most effective arm workout, you need to know a little anatomy to work all the angles. There are three key muscle groups in your arms: your deltoids (shoulders), biceps (the insides of your upper arms), and triceps (the backs of your upper arms). And when it comes to arm exercises, certain moves are best to target certain muscle groups.

Meet the expert: Tatiana Lampa, CPT, is an ACSM-certified personal trainer and corrective exercise specialist who offers her signature workouts through her Training With T App. Kristina Fernandez, CPT, and Kristina Ewing, CPT, are trainers at Rumble Boxing.

Wondering which moves to do to tone your arms fast? Look no further. The following are the 25 best arm exercises (organized by muscle group) you can do using simple equipment like dumbbells, a kitchen chair, a textbook or, yes, even your own body weight. (So easy!) Use this list of go-to moves to make sure your full- or upper-body strength workouts show your arms some love *or* keep them on hand to vary your own arms workout like a pro. Remember to select a variety that'll hit your biceps, triceps, and shoulders.

For truly amazing arm results, crank out a full arms-focused workout two or three times a week.

Time: 20 minutes | Equipment: Dumbbells, chair, heavy book | Good for: Arms, total body

Instructions: Choose five moves below. Complete three to four sets of 12 reps of each, resting for 30 seconds between sets. Then, rest as needed and continue to the next move.

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