Being the top of your arm, this muscle controls your use of the forearm and elbow. Strengthening this muscle will give your great, toned upper arms. Pair this with a tricep move and you're on your way to envy-inducing arms. 1. Lie flat on the floor with your head and shoulders underneath a high, sturdy table. 2. Grasp the table edge with both hands, palms shoulder-distance apart and facing in. 3. Pull yourself up off the floor as high as you can, keeping your abs tight and your neck straight. 4. Pause for 1 second, then lower yourself back down. 5. Repeat for 60 seconds, or as long as you can.