Hi, I'm Jay McLeod. Today, we're going to discuss how to get defined arms only using dumbbells okay? You can get defined arms by training unilaterally basically one arm at a time okay and you want to stay in the rep range of 12 to 15 really for definition. The first exercise I'm going to show you is for the biceps okay, it's called the dumbbell curl. So from here body in an upright position, chest out, okay, eyes focused forward, knees relaxed. I'm going to turn my wrist out and I'm going to curl my palm towards my shoulder okay, really working my biceps. Now from here I'm going to squeeze nice and tight at the top okay, exhale and then I'm going to fully extend my arm back down to the start position okay, once again, inhale and curl that weight up, exhale, fully extend your arm to that start position okay? You want to go 12 to 15 on the left side, 12 to 15 on the right side. The next exercise I'm going to show you is the one arm lying dumbbell lying extension okay for them triceps, alright? Now the first thing you want to do, get your flat bench okay, grab your dumbbells, choose your weight, you're going to lie back, okay, arms fully extended over your body, you're going to bend your elbow, okay allowing this weight to come down towards your forehead, okay. So I'm here, my arm is, making sure your back and your head is supported on the bench, okay my arm is fully extended. I'm going to inhale and I'm going to allow this weight to come down towards the side of my face, okay, pause at the bottom really getting that stretch in my triceps. Now I'm going to exhale nice and strong and I'm going to bring this weight back up to return to start position, straightening my arm out, really flexing my tricep.