In general, if you want to build muscle, you need to train with heavy weights. But that’s not always true, especially when training your arms.

The key muscle groups that make up your arm (biceps, triceps, and the brachialis, a muscle that lies under your biceps) aren’t as massive as your pecs or lats. And that means they can be challenged by much lighter loads.

In many cases, working with lighter weights can actually help you focus on those arm muscles too. Going heavy when training arms can lead you to "cheat," using momentum instead of truly focusing on the muscles you’re aiming to work. And that can short-circuit your gains.

The better alternative is to focus on using lighter weights with precision. With these five moves, you can use lighter weights, which will help you build arm size and strength but won’t require you to max out your SMRTFT 50 lb dumbbell.