What does it take to get strong arms like former female bodybuilder and actress Gladys Portugues? If you think it requires different types of body-building equipment, you are wrong. All you need to build strong arms are dumbbells and a few minutes every day to perform specific arm strengthening exercises.

Dumbbells are small, versatile and effective exercise tools that can possibly target all your arm muscles, including your deltoids (shoulders), triceps (back of your upper arm) and biceps (front of your upper arm).

They not only help build muscles and strengthen your entire arm but also boost your shoulder flexibility and strength. So, if you wish to bulk up your arms just like Portugues', crank out these exercises at least three times a week.

You can either include them in your full-body or upper-body exercise sessions, or incorporate them into your arm workouts specifically.

These seven exercises will help you achieve strong arms like Gladys Portugues:

Triceps Kickbacks help build upper body strength and improves the movement in your elbows and shoulders. Enhancing strength in your triceps helps develop stability in your arms and shoulders and also increases the range of motion.

Concentration Curls are one of the most effective workouts for strengthening and isolating your biceps.

A lateral raise not only works the arm muscles but also targets your shoulders and triceps.

Sometimes also referred to as a shoulder press, this exercise primarily targets the muscles in your arms, chest and shoulders.

Strength training is the key to achieving strong arms like Gladys Portugues'. To do so, do the above-mentioned arm exercises into your everyday workout routine to target each and every muscle in your arms.

If you're a beginner, start with the lowest weight, and focus on learning the proper form and technique. Also, make sure to do quick warm-up exercises before you start, and cool down your body at the end of each workout session.

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