How to Thicken Your Arms

The theory behind getting thicker or larger arms is simple. You need to perform muscle-building exercises and consume a lot of protein to aid your body in muscle recovery. It is important that you leave at least one day between workouts, so you give your body the chance to fully recover. You can perform all of the exercises described here on the same day.

Things You'll Need

  • Dumbbells
Show More

Instructions

    • 1

      Do bicep curls three times a week. This exercise targets your biceps exclusively. To do it, hold a dumbbell with the palm of your hand facing away from you. Start off with your arm extended down, and then slowly curl the dumbbell toward your shoulder, keeping your elbow close to your body. Check your positioning to be sure you are working only your bicep muscles. Then lower the dumbbell down to the starting position again. This counts as one repetition. For muscle growth, you should aim for three to five sets of 12 repetitions on each arm. You can do both arms at the same time or alternate between arms. Use a weight that is challenging but light enough that you can finish all the repetitions. You should have tired biceps by the end of the workout!

    • 2

      Do tricep curls three times a week. You can perform them on the same day you do the bicep curls. Using the same dumbbell you used for bicep curls or a dumbbell of similar weight, extend your arm toward the ceiling, and then bend your elbow so your hand, holding the dumbbell, is behind your head and your elbow is still pointed up. Now extend your arm again toward the ceiling, straightening your elbow before lowering the dumbbell to behind your head. Make the motion controlled, and do the exercise slowly. Again, aim for three to five sets of 12 repetitions.

    • 3

      Perform reverse dumbbell curls three times per week. Perform these by sitting down on a bench and resting your elbow on your knee. Hold a dumbbell in your hand with your palm facing the ground. Now move your forearm upward in the direction of your shoulder. Focus on using your forearm muscles to do this. Perform the same number of repetitions and sets as for the other exercises. You will, however, need to use a lighter weight, as your forearm muscles are smaller than your biceps and triceps.

    • 4

      Consume protein. Protein is the food type that builds muscle, so you will need to eat plenty of protein if you want to get bigger arms. You can supplement your protein intake with protein powder. To get the most out of protein shakes, drink them directly after your workout when the muscle fibers need protein to aid in recovery.