Bar Lifts

Buy or find a well fixed metal bar that you're sure that it can handle your weight, grab it with your fingers turned to your face and lift your body until your head get over the bar and go down until your head is below the bar.

Details: Try to do the most repetitions you can. Some people that have already developed huge arms muscles and have a very good balance can do it with just one arm, that is more intense for your arm muscles. Remember that in this exercise your lifting your weight, so the heavier you are the easier it will be. Do it quicker if you want to define your arms muscles and do it slower if you want to increase the size of your arms muscles.