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5 Home Remedies to Increase Arm Size in 30 Days

5 Home Remedies to Increase Arm Size in 30 Days

Most gym-goers place a lot of emphasis on their arms, likely because it's the area of the body where people will see changes the fastest. In addition, having stronger arms lowers your chance of injury and can help you stand straighter, protecting your bones and stabilizing your joints. The desire to resemble the God of Big Arms, Chris Hemsworth, is maybe the greatest motivation of all.

When working out in the gym, working on your arms is generally the easiest place to start, but what about when you're working out at home? Ivan Rusakov, a bodybuilder and expert in at-home exercises, claims that all you need to acquire noticeably bigger arms at home and do this in just 30 days is a dumbbell (or adjustable dumbbell).

To help you realize the benefits of stronger arms, here are 5 exercises. These can be used as a stand-alone circuit or as a supplement to a normal workout.


Push-ups are the most fundamental exercise for developing strength across the body, not just the pecs.

How to:

By using a medicine ball or elevating your feet to strike your upper chest, you can make it a little more difficult.

With the arms slightly wider than shoulder width, begin the exercise.

◕ When your triceps are parallel to the floor, slowly lower yourself to the ground.

Double dumbbell curls

◕ Stand with your feet shoulder-width apart. With your arms fully extended and your palms facing in, hold a dumbbell in each hand at your sides. Lift the dumbbells into a chest curl.

◕ Perform 2 sets of 6 to 8 repetitions each. After a week or two, up the number of sets to 3. After that, you can raise the dumbbells' weight.

You can also use kettlebells or barbells if you don't have dumbbells.

Do three incline dumbbell curls.

Set a chair for exercise at a 45-degree incline. Put your feet on the ground and hold the dumbbells with your arms fully extended at your sides. As you curl one dumbbell at a time, switch hands. Slowly lower the dumbbell back to the beginning position after curling the weight until it is level with your shoulder and your elbow is fully extended.

Perform 2 sets of 6 to 8 repetitions each. After a week or two, up the number of sets to 3, and as you gain strength, increase the weight.

If you compare this workout to traditional dumbbell curls, you might find that you need to use less weight. That's not a problem because the inclination makes lifting harder, so your biceps are still receiving a terrific workout.

4-Curls with focus

Sit on a stationary seat with your feet flat on the floor and your shoulders back. Lean forward until your arm is fully extended and your right elbow is resting against the inside of your right knee. Keep your elbow where it is as you curl the dumbbell toward your chest.

For stability, you can rest your opposing hand on your opposing knee.

Perform 2 sets of 6 to 8 repetitions, switching to your left arm afterward.

Five-hammer curl

Tempo 2111, Sets 3, Reps 15, Rest 60 sec.

How to:

Lie on the inclined bench with your hands facing each other while holding a lighter pair of dumbbells than in exercise 1A.

Curl them up, stop at the top, and then slowly let them go.

At the peak of the lift, squeeze your biceps to further engage your muscles.