The crest sits atop the royal helmet on the Coat of Arms. It is used to mark Canada's sovereignty and consists of a Lion standing on a ring of red and white silk, wearing the royal crown and holding a maple leaf in its right paw.
Building Arm Mass. 1  1. Do dumbbell curls to build your biceps and triceps. Your biceps and triceps are the main muscle groups in your arms, so focus on building them up to gain arm mass. 2  2. Do chin-ups to work out your biceps. Grip a fixed bar with your hands shoulder-width apart and your palms facing you.
Sports Medicine. The one arm dumbbell row is a good addition to any dumbbell workout. This movement targets the upper and lower back, shoulders, biceps and hips, while improving core stability. The main muscle group worked during the single arm row is the latissimus dorsi (lats).