Looking for a simple arm workout you can do at home or at the gym? I’ve got just what you need. All you need is access to some free weights and either a workout bench, exercise ball, or chair.

Only complete each rep as fast as you can keep the movement controlled and with perfect form. Don’t power through it and sacrifice your form because you’re trying to finish as quickly as possible. You’re essentially sacrificing the full benefit of the movement for a bit of speed.

You should aim for a weight where you can ideally complete 10-15 reps on each side (or total for movements that don’t have sides) before exhausting the muscle. You should try to repeat this sequence three times total.

Exercise #1: Chest Press

Target Muscles: Chest

Instructions: Lie on your back on either an exercise bench or ball. Grip a dumbbell in each hand, palms facing forward with the dumbbells close to your chest and your feet flat on the floor. As you exhale, push the dumbbells up (palms still facing forward) until the dumbbells barely touch. Pause for a second. Then slowly lower the dumbbells toward the starting position, stopping when your upper arms are just beyond parallel with the floor.

Exercise #2: One-Arm Rows

Target Muscles: Upper and middle back

Instructions: Begin with your same hand and knee kneeling on a flat bench with the opposite foot on the floor, knee slightly bent. While gripping a dumbbell in your hanging hand, keep your back flat and your head in a neutral position. Pull the dumbbell upward, your elbow rising straight up to the ceiling. Hold for a second before releasing back to the starting position.

Exercise #3: Seated Overhead Press

Target Muscles: Shoulders

Instructions: Sit on a bench or exercise ball with your back straight and a dumbbell in each hand. Place your arms shoulder level, bent to 90 degrees towards the ceiling. Your palms should remain facing forward as you slowly press the dumbbells up and together above your head until they barely touch. Hold for a second before slowly lowering your arms until you return to the starting position.

Exercise #4: Triceps Kickbacks

Target Muscles: Triceps (backs of upper arms)

Instructions: Begin with your same hand and knee kneeling on a flat bench with the opposite foot on the floor, knee slightly bent. Bend your elbow to a 90 degree angle so it sits by your side. Slowly lift the dumbbell behind you, straightening your arm until it is parallel with the floor. Hold for a second, and return to the starting position..

Exercise #5: Seated Biceps Curls

Target Muscles: Biceps (fronts of upper arms)

Instructions: Sit on a bench or an exercise ball and hold one dumbbell in each hand, palms facing inward. Slowly rotate your palms up as you lift the dumbbells toward your shoulders. Contract your biceps at the top, then slowly lower the dumbbells back to your sides until you reach the starting position again.

Remember to warm up and stretch afterwords to prevent soreness. With these simple moves, you’ll be looking at more toned arms before you know it.