Best arm workouts

I've been going to a gym consistently since 2005. 

I have to say my favourite is hammer curl. It's not to strenuous with average weight but one can feel it in the arms.

My second favourite are called "7s", this entails 7 reps with a barbell x 3. This exercise gets one's biceps and forearms. YouTube may help explain further as it is quite different.

Thirdly, bench curls stood up are good. Be careful not to fully extend to avoid injury.

On the injury note, I learned there are plenty of exercises out there that can vastly reduce the need to take a break from training. 

Doctors told me to stop working out for six weeks but me following this advice saw me rarely in my beloved gym.

Light exercises may help your arms recover and this has worked for me.

So, build up or lean out those arms, gradually!