How to Make Arms Grow Bigger

For some people, gaining weight is difficult. Maybe you’re afraid that being too low is unhealthy, or you just want to improve your appearance. Gaining weight in a certain position on the body is even more difficult. However, you can make positive changes to your arms by changing your diet and exercising.

Table of Contents

Focus on arm muscles

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Tighten the biceps. Gaining fat in a certain area of the body is not easy. Gaining weight in terms of muscle mass is much easier. Toning the arm is the best way to increase its size. There are many exercises that can work the arm muscles very effectively. The biceps will be the place that needs the most attention. ^{[1] X Research Source}

Learn how to do triangle pushups. The triangle push-up differs from the traditional push-up in that the hands will be placed directly below the chest instead of extended. Use both hands to form a triangle by touching the tips of two index fingers together. Straighten your thumbs so that their tips touch each other. Lower your body to the ground and lift up.
As with traditional push-ups, you must use your core to maintain stability. The abs will also be exercised while you exercise the biceps. You can rest your knees on the ground at first, then move into a full plank position as you get stronger.
If you practice in a knee-support position, you should start with 10 reps. Slowly increase to 2-3 sets. If you’re in a plank position, start with 5 reps. Slowly increase to 2-3 sets.
The biceps kick exercise is also very effective. To kick the biceps, bend your arms at a 90-degree angle at your side, then straighten your arms back. You can use light weights for this exercise.
Do 12 reps, then switch sides. By developing the biceps, your arms will look more toned and defined. ^{[2] X Research Source}

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Exercise biceps. To increase arm size, you must focus on many different muscle groups. You need to familiarize yourself with the names and locations of muscle groups in your arms. In addition to the biceps, which are located on the back of the arm, the biceps is also important — it’s located just above the inside of the elbow. ^{[3] X Research Sources}

Dumbbell curls are one of the most effective ways to train the biceps. Just roll your forearm up to your shoulder and then straighten your arm again. Use heavier weights to grow bigger muscles. Light weights will tone and lengthen your arm muscles.
Start with 12 beats for each hand. The developed biceps will increase the overall size of the arm.
Avoid gaining momentum when doing curls, which means you shouldn’t swing your arms while curling. Instead, you should practice slowly and focus on resistance when bringing the weight up and down. ^{[4] X Research Sources}

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Develop wider shoulders. In order for the arm muscles to develop more clearly, you also need to focus on the shoulder muscles. Standing with weights will help you develop your shoulder muscles. For this exercise, arms are bent at a 90-degree angle in front of you, feet shoulder-width apart with legs slightly bent. Then, push up with one hand while holding a dumbbell. Alternate between hands. ^{[5] X Research Sources}

Exhale as you push your arms up, and inhale as your arms come down, focusing on keeping your elbows close to your body.
Start with 8-12 beats for each hand. You can start with a light weight of about 2kg and gradually increase the weight. Developing a broad shoulder will make the arms look bigger and the muscles more defined.

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Get advice from a coach. If you don’t know how to train a specific muscle group, consider working with a personal trainer. Coaches can build an exercise program tailored to each individual’s goals. They will find you the best exercises to develop your arms, and teach you how to do each move correctly.

Ask the gym if they offer an initial trial training session for a discounted fee. After this training session, you can assess whether the coach and program are right for you.
If you don’t like private lessons with a coach, try joining a group. This is a less expensive option.

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Practice regularly. Whether you train with a trainer or train on your own, the key to developing biceps is to do it regularly. You should plan to do weight training 2-4 times per week. If you’re lifting heavy weights, the program should be less intense than with light weights. ^{[6] X Research Sources}

Muscles take time to rebuild, so you should rest in between heavy training days.
You should choose a weight according to your body size and health condition. This depends on your goals and the results you expect. If you’re a member of the gym, ask others for advice on what body type is right for you.

Laura Flinn

NASM Certified Personal Trainer

Laura Flinn is a National Institute of Sports Medicine (NASM) certified personal trainer, US Olympic weightlifting coach, and sports nutritionist, in addition to being an all-around fitness trainer. body with resistance wire. Laura runs a personal training program in the San Francisco Bay Area and specializes in topics such as weight loss, muscle growth, cardio, and strength training.

Eat to gain weight

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Increase calorie intake. To gain weight in any part of your body, you need to consume more calories. You also have to take in the right kind of calories. Follow a healthy approach when you want to gain weight. Don’t use that as an excuse to load up on high-calorie foods like fried foods and cakes. You will not see the expected results and also pose many health risks. ^{[7] X Research Sources}

Try to increase your calorie intake by eating healthy foods. Eat starchy vegetables like potatoes, corn, and peas. They are higher in calories than green vegetables but still packed with nutrients.
Add fat to your diet. Fat contains 9 calories per gram. You can add fat by incorporating olive oil, avocado, or coconut oil into your meals. In particular, olive oil is a healthy fat, containing about 120 calories per serving. Stir in extra olive oil into anything you eat — oatmeal, soups, salad dressings — to increase your calorie intake.
Read labels. Avoid foods labeled “low-fat” or “diet”. For example, you should choose regular cheese over low-fat cheese.

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Eat more often. When you want to gain weight, it is difficult to get enough calories with just three meals a day. Try to eat five small meals a day. Your calorie intake will increase depending on the foods you eat. ^{[8] X Trusted Source FamilyDoctor.org Go to Source}

Add healthy snacks. Look for foods that are high in calories but small in volume. Nuts are a great choice, as they are high in fiber and protein. You should bring a bag of almonds to eat when hungry.
Add snacks that contain healthy fats and carbohydrates. Chickpeas and multi-grain crackers are must-try treats.

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Drink more smoothies. Eating five meals a day, plus snacks, is a lot of food. Smoothies are a good choice when you need a snack change. You can make your own smoothie with whole milk or yogurt and some fresh fruit. Add some flaxseed or protein powder for a nutritional boost. ^{[9] X Trusted Source Mayo Clinic Go to Source}

Add some spinach to a smoothie. It’s a great way to add vegetables and nutrients to your diet.
Avoid drinking too many soft drinks such as diet sodas. These drinks will make you feel full but do not provide calories for the body.

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Consult your doctor. If you are malnourished (even with very thin arms) you should talk to your doctor. Being underweight can be a sign of an underlying problem. It is best to consult your doctor before undertaking any weight gain program. ^{[10] X Trusted Source FamilyDoctor.org Go to Source}

Your doctor can provide you with valuable information. Ask them to refer you to a nutritionist. A dietitian will help you choose the right foods to gain weight in a healthy way.

Maintain a healthy attitude

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Optimistic. When you want to make positive changes to your body, it can be frustrating not to see results quickly. Stay positive and don’t give up. Doctors say that positive thinking can really give you energy. Hold your head high and keep trying. In the end you will achieve the desired result. ^{[11] X Trusted Source Mayo Clinic Go to Source}

Research shows that positive thinking helps reduce stress. Less stress also means you have more energy to focus on weightlifting.

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Focus on strengths. When you want to gain weight in your arms, you’ll usually focus entirely on that. Then it’s easier to focus on the things you don’t like instead of the things you like. Take a minute each day to praise yourself. Every day you should pick one thing you like about yourself and focus on that. ^{[12] X Research Source}

If you recently gave an excellent presentation at work, remind yourself that you are a hard worker.
Try sticking a positive quote on the bathroom mirror. For example, you could say, “I have a beautiful smile. Don’t forget to use it.”

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Self-awarded. When you are following any diet, whether to gain or lose weight, you should set small goals for yourself. For example, your goal is to add 200 calories to your diet each day. Once you’ve done that, you should reward yourself. ^{[13] X Research Source}

You can reward yourself with an hour of work you enjoy without feeling guilty. Allow yourself to watch a bad TV show or a bad magazine. But you shouldn’t feel bad about this.
Reward yourself with a ticket to a massage after you’ve been on the workout for a month. That’s thanks to the work of muscle groups!

Advice

If you don’t have a dumbbell or a multi-exercise machine, you can use your own weight for resistance, or use household items such as plastic water containers, laundry detergent boxes to make weights.
Consult your doctor before starting any weight gain program.

Steps

Focus on arm muscles

Eat to gain weight

Maintain a healthy attitude

Advice

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