[Groesbeck Hurricane]

Arm rotations, fifty one direction, fifty next direction. small circles of one inch to large circles of six inches. Arms kept straight do not bend the elbow. When you can no longer stand it take a rest and start over. Oh, you should be doing about 10 sessions of these per day along with other calisthenics. You wanted arm strength....

You could also go out to talk with any local farmers who are baling hay and lift and carry and throw the bales! Hard work, most people cannot do it! Muscle mass does not matter, stamina does. My Wife outperforms most men and boys year in and year out. She can put up more hay than most and she is not that big. Lift and throw, 60 to 90 pounds per bale.