Arm workouts to gain muscle mass?

Question

I lift dumbbell weights and bench press but the only results i see are on my biesipes and fore arm. I need some excersises to work out everything on my arm(ie. under the arm, shoulder area, wrists and elbows if possible.

Answer 1

hey bud, I got all my dumbbell excersises from this site, hope it helps

http://www.bodybuilding.com/fun/exercises.htm

Answer 2

along with an excess of calories compound exercises are the key to gaining muscle mass

back squat
bench press
military press
bent over row
stiff leg dead lift

Answer 3

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