>concentrated Curls >lateral raises >front raises >PUSHUPS

Overhead press. If you insist on using dumbbells then you can do dumbbell shoulder press which is basically the same thing.

https://www.youtube.com/watch?v=qEwKCR5JCog

>>42579700
OHP is SHIT, whenever it gets heavy and you have to grind reps your back enters snap city

>>42579729

Fuck off, idiot. Enjoy being a weak bitch.

>>42579686
Barbell flies

get some tricep extension, rear delt and forearm work in

Alternating dumbell overhead supernated fly-overs

>>42579686
>lateral raises
>front raises
>pushups
>arms
Also, "concentrated" curls? Are you even trying?

>>42579729
Brace your core dumb-dumb
Get a belly full of air and pretend your pushing your abs OUT

>>42579814
also:
>hexbar squats
>lateral pullups
>cable pushups

>>42579686
wrist curls
>my wife commented on how my forearms were twigs
>stopped lifting for 4 months due to ego hit
>forearms after 2 years are bigger than biceps
>she calls me popeye now

Did I make it?

>>42580273
>>stopped lifting for 4 months due to ego hit
>>stopped lifting for 4 months due to ego hit
>>stopped lifting for 4 months due to ego hit
EXPLAIN YOURSELF

>>42579729
standing one-handed OHP makes my lower back feel amazing.