i find weights works great, get a old broom handle about 27" roughly bars width. tie a shoe lace to the middle, then put tape round the tied bit so it cant spinn on the stick. then about 2 ft down the string, tie 10 kilograms on, ( i use two 5kg hand held weights ) then stand feet a shoulders width apart with the weight inbetween your feet ont he floor, and whilst keeping your arms straight out in front of you wind the weights up on the stick. by twisting it. get a few of them done and your ams are killing ! i also find going climbing. just bouldering does it . good fun too hope i helped. iolo.