Biceps curls are commonly used in arm muscle building. Experts recommend using a  5, 10 or 15 pound weight.  While standing straight, push out with your forearm while keeping your upper arm close to the body, than curl up. There are other bicep curls exercises.  Hammer curls work on the forearms.  Reserve curls work on the muscle underneath the biceps and makes the biceps bigger.  Wide grip curls and close grip curls target the biceps. Single cable arm curls permits constant tension and more concentration on contractions and builds the biceps. The preacher curl s one of the best for arm muscle building.  You can use a machine or a dumbbell.  There are several more curl variations.  The curl, when done correctly in any variation builds the biceps overall size. Pushups have been a muscle building technique for a long time.  You can do a push ups a little differently in an exercise called push downs.  Start is plank position and push down but hold that position for a few counts before you push up. Triceps dips are for arm muscle building.  Sit on the edge of a chair and push yourself up only using your arms and then hold the position and let yourself down. Arm muscle building includes the lying triceps press and its variations. Including the e-z triceps extension, lying dumbbell triceps extension and the seated triceps press.  The lying triceps exercise builds triceps mass with heavy weights.   The variations help build triceps as well. When you do variations of basically the same exercise it perks up the workout. Do not forget your hands and your forearms.  Include wrist extensors and wrist flexors. Use the basic hand grippers to exercise your hands and forearms. All arm muscle building tips are good; the number of repititions of each exercise is up to you.  People start out with 8 to 12 repetitions of each exercise. We can provide you with the most effective body building and weight lifting advice on the net.  Find The Best Info About Muscle Building For Women and how to Build your Muscles FAST at Muscle Building Women.  Your Success depends on it!