How To Get Bigger Arms – 6 Exercises You Must Be Doing

Written by Gudmundur Gudmundsson

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Knowing how to get bigger arms will put you on track to looking damn awesome!

Let’s face it:

The arms are the trademark of the bodybuilder.

Tell the guys that you’ve been hitting the weights, and the first thing they want to see is you flexing those impressive guns!

You’re with me on that, right?

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But building perfectly formed and totally jacked arms isn’t just about a few biceps curls!

Guys often spend too much time just concentrating on the biceps that the rest of the arms are forgotten – or they think that a few arm exercises will be sufficient and don’t consider their diet.

Well, I’m going to sort all that out!

In this article I will give you the secrets to obtaining freakin’ awesome arms.

And it’s not difficult!

With a little bit of dedication, you will see visible results within the first 30 days! I’ll show you how to get bigger arms fast!

So, let’s not waste any time – let’s get down to the serious stuff!

How to Get Bigger Arms

how to get bigger arms

We bodybuild because we want to make the absolute best looking  body we can. Seeing an incredible physique in the mirror is usually reward enough for all the hard work that we put in.

But we also like when other guys or girls are impressed by it too, right?

Out of all the muscle groups, the arms are those most frequently on display.

Unless your job involves working on the beach, it’s unusual for that chest of yours to be uncovered, right?

The arms, however, are easily seen, so it’s natural that we want them to look awesome.

Listen up:

It’s common for guys to think that their arms just consist of the biceps.

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This is a huge mistake.

Building bigger arms that look impressive means concentrating on all the muscles.

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In doing this, not only will your arms look more incredible than just bulging biceps, but they will also be in perfect proportion.

The next part of this How to Get Bigger Arms article will take you through these muscle groups.

how to get bigger arms bar

What Muscles Are in the Arms?

The first step in discovering how to get bigger arms is to understand the composition and function of their muscles.

1. Biceps Brachii (Upper Arms)

Often referred to as the biceps, this is the most widely known of all the arm muscles.

When someone asks you to show them your guns, this is what you whip out for them!

The biceps run on the front side of the arm, from the shoulder to the elbow, and allow the arm to flex and curl. 1

2. Brachialis (Upper Arms)

This muscle lies underneath the biceps, but don’t think that means it can be ignored in building bigger arms!

Building up the brachialis muscle means that the biceps itself is pushed outwards, making it look even more awesome!

The brachialis allows the forearm to flex. 2

3. Triceps Brachii (Upper Arms)

Located behind the humerus in the upper arm, the triceps allows the forearm to flex and extend.

Ensuring this muscle is worked is essential for awesome arms. Otherwise you will have an impressive biceps on top and a floppy swinging muscle beneath! 3

4. Brachioradialis (Forearm)

Don’t neglect the forearm muscles!

Ensuring that these are bulked means nicely proportioned arms and is the part most likely to be on display!

The brachioradialis flexes the forearm at the elbow. 4

5. Pronator Teres

This muscle allows the forearm to flex and rotate so that the palm can face downwards (pronation).

In addition, there are eleven more muscles in the forearm! Incredible, isn’t it?

So, when I said earlier in this How to Get Bigger Arms article that there was more to the arm than just the biceps, I wasn’t joking!

Guys, working all these muscles is the path in discovering how to get bigger arms. But, it’s not just down to exercise.

Ensuring your diet is on track is the very first step.

how to get bigger arms bicep

What Foods to Eat to Get Bigger Arms

Let me make this clear:

If you don’t seriously consider your diet, then the results in trying to build those arm muscles are going to be disappointing. This holds true for any bodybuilding program.

The food you take in is the powerhouse behind building muscle. You can do as many reps as you like, but if the fuel is not there, those arms are never going to be mind-blowing!

These are the food groups you should be concentrating on:

1. Protein

how to get bigger arms fish

This is probably the most important element of your diet.

You know the deal:

Resistance training puts stress on the muscles and basically damages them.

These muscles then repair, which makes them larger and stronger. It’s the simple truth behind all weight training.

For these muscles to recover, protein is essential. It is the building block behind strength and muscles gains. 5

Listen up:

You should ensure that you are getting protein in every meal you take while building up those arms. As a general rule of thumb, look to include 1.5 grams to 2 grams of protein per pound of bodyweight.

Foods to concentrate on are: fish, dairy, meat (especially chicken) and beans.

2. Fats

I know it sounds unusual, especially when trying to improve the body, but fats are important in obtaining bigger arms.

Firstly, fats can protect protein.

We have already seen the importance of protein in this How to Get Bigger Arms article, so the last thing we want is that protein being used up before it can build muscle.

Let me explain:

When we train, we need energy to power through those rep sets. With enough fat, the body can use the protein stores for energy.

Sufficient fat reserves become the energy source of choice for the body, meaning the protein can do its job of getting those arms jacked! 6

Secondly, it has been shown that omega 3 fatty acids can promote muscle gain. So look at eating fish and nuts which are high in these unsaturated fats. 7

There’s more:

Even saturated fat can help to build up those arms!

Admittedly, too much is a bad thing as it can raise cholesterol levels. However, a little saturated fat has been shown to increase the level of testosterone, an essential hormone for building muscle. 8

More testosterone = faster muscle building = phenomenal arms

3. Carbohydrates

how to get bigger arms rice

Carbs form the energy source to power you through sessions and build muscle mass.

The energy from carbs is stored as glycogen in the muscles; it just sits there waiting to be used, much like the gas in a car’s tank.

Ensure that your complex carb intake comes from rice or oats, not the simple carbohydrates obtained from sweets, cakes and sugary drinks – these will just be turned into fat.

There’s one more thing:

When seriously trying to bulk up those arms, you need to crank up your calorie intake.

The increase in mass has to come from somewhere!

Ensure that you have a surplus of around 500 calories per day for optimum arm growth while training, otherwise you’ll be putting in the work but your results will be limited!

What Supplements to Take to Get Bigger Arms

how to get bigger arms pills

One of the main things I am trying to stress in this How to Get Bigger Arms article is that you need to take a holistic approach.

Hitting every possible aspect ensures that those arms will grow fast, strong and look incredible.

Get this:

Taking the correct supplements can take your arm mass to the next level.

It’s not cheating, it’s just giving your body the best chance to make those guns awesome.

1. Creatine

This supplement boosts endurance and muscle building power.

I’ll explain:

Your muscles contract and enable you to lift weight through the use of adenosine triphosphate (ATP).

When these reserves are empty, you simply cannot lift anymore!

You’ve been there right?

Creatine boosts the regeneration of ATP, allowing you to power through sessions longer and get those arms stacked! 9

Here’s a suggested plan:

1 week before commencing arm training, load your body with 15g of creatine per day. This will put you in an optimum state to commence the hard work!

Once you start training, lower the creatine dosage to 5g per day.

Follow this and your endurance will go through the roof and the arms will look phenomenal.

2. Whey Protein

I have already explained in this How to Get Bigger Arms article the importance of protein in the diet.

Using protein supplementation can take this to the next level!

Before you start working those arms, take around 8g of protein. This can be in powder form, shakes or snack bars, whichever you prefer.

After your session is finished, take a further 20g. This will ensure that your body has sufficient protein content to allow those muscle fibers to rebuild!

3. Testosterone Boosters

I’m not talking about steroid injections here!

They’re damn dangerous!

Instead, T-boosters are incredible supplements which encourage the body to increase natural production of the hormone testosterone. These boosters are 100% safe.

Check the T-booster has scientifically researched ingredients that have been shown to elevate T-levels and you will be amazed at the results.

Let me explain:

Testosterone is essential for building muscle.

Studies have shown that this hormone boosts muscle protein synthesis; basically it supercharges the body into repairing the muscles.

With elevated T-levels, your arm building will go through the damn roof. You will see results faster than you could have ever dreamt!

In the next part of this article, I’ll show you how to get bigger arms and chest in 30 days!

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How to Get Bigger Arms With Dumbbells

how to get bigger arms bell

So, the diet is sorted and you’ve decided what supplements to take.

Now is the time for the real meat in this How to Get Bigger Arms article!

Nothing comes for free.

You know that!

You’ve got to put the real hard work in on those arms.

I’ve put together some incredible exercises to get those arms in tip top condition. This is how to get bigger arms with dumbbells:

1. Biceps Curl

This is an important exercise, but too often it’s the only one that guys do. Later I will give you some others to ensure the arms get a full workout, but we might as well start with the old favorite!

Sit on a bench with both feet on the floor. Place the back of your arm against the inside of your thigh and begin to curl the dumbbell.

Your other arm can rest on the opposite leg for stability.

Complete 8-12 reps.

2. Triceps Extension

Again, start from a sitting position on a bench.

Grasp a dumbbell tightly with both hands.

Ensuring that your back is straight, raise the dumbbell directly above your head so that your spine and arms are all inline. Do not drop it!

Slowly lower the dumbbell behind your head. Stop as soon as your biceps touch your forearms.

Then, push the weight back above your head again and repeat 8-12 times.

This is an excellent technique to ensure that those triceps are going to look phenomenal.

3. Wrist Curls

Start from a sitting position on the edge of a bench with your legs slightly apart.

With a dumbbell in each hand, lay your arms on your thighs, wrists up so that they are hanging over the edge of your knees.

Curl the wrists towards the body and lower again. Repeat 8-12 times.

Be careful:

Ensure that only your wrists are moving during this exercise, and no other part of your arm! That’s cheating!

This set will ensure that your forearms are getting the attention they deserve, especially the brachioradialis.

If you wish, this exercise can be completed with a barbell instead.

Listen up:

These exercises should be completed in sets of 3. And it’s no good just doing it once a week!

Ideally you should be hitting these exercises 2-3 times a week to allow those muscles to both build and recover.

How to Get Bigger Arms Without Weights

I’m often asked: how to get bigger arms at home?

If you don’t have weights available at home or, for example, you are on holiday, it’s no excuse to neglect those arms!

So I’ll give you a few tips to show you how to get bigger arms without weights!

1. Push-ups

It’s probably the most famous weight free exercise, but it’s a good one! If anyone ever asks you how to get bigger arms and chest without weights – then the answer is push-ups!

I’m guessing you already know how to do push-ups, but just ensure your hands are directly beneath your shoulders and your back and legs remain in a perfectly straight line.

This isn’t just amazing for the arms, but the pecs too.

2. The Dip

Support yourself between two chairs, with your feet resting on one and your body weight supported on the other with your hands.

Lower yourself down until your elbows are at ninety degrees, then push yourself back up again.


It’s an awesome triceps booster!

Please be careful!

If you are using chairs, ensure that they are sturdy and with a wide base, otherwise you will end up on the floor!

3. Chin Ups

It’s a bit difficult to do without a proper bar. However, many companies make travel chin up bars that can fit most doorways – even hotels!

Grab the bar with your palms facing towards you.

Pull your chest up towards the bar. Pause slightly at the top and then lower yourself down again.

Just ensure that your curl bar is securely attached!

You now know how to get bigger arms and chest at home!

6 Tips For Getting Bigger Arms

1. Jack of One Trade

There’s a lot of value to warming up before embarking in any physical activity.

You’ll prepare your heart to pump a little faster and your mind to take its mark for a sprint.

Contrary to popular belief, a broad muscle group training plan on a single day isn’t the way to see results.

You are here in the gym today to work on your arms.

Why would you think about exhausting yourself by working on your chest or back? Don’t try to be a jack of all trades. Instead, do a lighter set for your biceps and triceps and then really hit the ground running.

2. Take Your Arms Out on a Date

As mentioned above, make your arms feel special.

Give them their own day at the gym and they’ll appreciate it and award you with great gains.

You do not need to have a hard plan set in place, just have an idea of the lifts you want to do and envision your success ahead of time.

3. Your Body’s Foundation

Before we dig too deep into arm busting workouts, we need to go back to the basics.

Take a hard look at the supplements you have been using and ask yourself why you use them.

If you can’t give a solid answer, trash it.

Focus first on casein and whey protein – increase your intake on the day of your arm workout and again before bed.

Creatine will be your next best friend as it will help performance now and lead to overall muscle increase later.

Finally, nitric oxide supplements! Look for one that has arginine as the main ingredient.

It’s designed to lead to blood flow circulation and help nutrients flow faster.

tips for getting bigger arms

4. Too Much Protein?

Everyone has a different opinion on what’s best for protein intake.

Opinions run the gamut from the bare minimums to pushing the maximum recommended dose.

What’s our take on this?

Raise your protein from your normal intake dose the day of your workout, the day after and finally the day after that. It isn’t rocket science! See how you feel and listen to your body.

5. A Full Range of Motion

For bigger arms, your top priority is isolating the muscles and focusing on a full range of motion.

With each rep you do, make sure you are lowering the weight fully down and are pacing yourself.

It’s easy to rush it, especially as it gets hard towards the end. Rushing it will increase strength, but not lead to the bigger arms you want.

6. Mix and Mingle (Supersets!)

Even a novice weight lifter is no stranger to supersets and the benefits they hold.

These sets have super in the title for their ability to maximize blood flow and give muscles the nutrients they need.

Start with a bicep exercise and follow it with a triceps set to really pump out the results right away.

There you have it, 7 tips that can help you get the bigger arms you crave fast!

How to Get Bigger Arms Summary

how to get bigger arms summary

Your arms are the advert to the world that you are taking care of your body. So make them look awesome!

By following the above diet tips, supplements and exercises, those arms are going to be in incredible shape!

So get going now! The quicker you build them up, the sooner you can get them out and start flexing!


“Can You Workout Your Arms Every Day?”

You can, but you will not receive the most benefit. Arms need time to recover to allow the muscle to build, so give them a break for 36-48 hours after a workout.

“How Do I Make My Forearms Bigger?”

The best exercise is wrist curls, as described above in this How to Get Bigger Arms article. But remember, having awesome arms is about hitting all the muscles, not just one!

“How Can a Skinny Guy Get Bigger Arms?”

Through dedicated training and watching the diet, anyone can get bigger arms. Remember, you need to be increasing your calorie intake for serious mass gain.

“How to Get Bigger Arms in a Week?”

Rome wasn’t built in a day! Although you will feel that those muscles have been worked hard and are growing in the first week, the results will be small.

However, you don’t have to wait long.

After 4 weeks you will see visible results, as long as you have kept up the training and sorted your diet.



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4 thoughts on “How To Get Bigger Arms – 6 Exercises You Must Be Doing”

  1. i would like to be advised on how to make my legs especially thighs bigger bcoz av tried all tricks bt only my upper body responds pls help or which suppliments to use to boost thigh growth

  2. Hey Bro, so you are saying 3sets x 8-12reps of the 3 exercises, 3 times a week? Is that enough to break down the muscle or should I had more?


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