I'm AJ Tucker. I'm going to show you quick and easy exercises for the arms. The reason why these exercises are so quick and easy because you can do them anywhere and all you need are a pair of dumbbells. The four exercises I'm going to show are the regular bicep curls, the wide arm curls, the cross over curls, and the kickback for the triceps. So first I'm going to grab my dumbbells and for the bicep curls my palms are facing forward. I'm going to lift the weight until my forearms are at 70 degrees, perpendicular to the ground, and then I'm going to go straight down. For the wide arm curls I'm going to face my palms out and I'm going to come up and go in this direction to hit a different part of the bicep. For the cross body curls I'm going to come across, and alternate the arms. Now I'm going to go to the other side of the bicep and work the triceps. I'm going to push my hips back, bring my elbows back and do a tricep kickback. Go straight back and come back down. And that is a quick and easy routine for your arms.