Whats the best workout for toning up the biscpes and the posterior of the arms?

maybe im paranoid but im 22 and thinking i might be seeing the begining signs of ''lunch woman arms''..help..what moves work this nouns?Whats the best workout for toning up the biscpes and the posterior of the arms?
Swim lift weights and yucky ole push ups
Stand up straight beside light dumbells surrounded by each arm stretch out your arms on respectively side like your standing doing the memorandum T
And rotate your arms in circular mortion from roomy circles to small changing every few reps!

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