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5 Steps to Get Bigger Arms in 30 Days At-Home

5 Steps to Get Bigger Arms in 30 Days

Arms are one of the biggest areas of focus for most gym-goers, probably because it’s the part of the body that people will notice a change in first. Not only that but having more muscular arms reduces your risk of injury and can help improve your posture – helping to protect your bones and stabilise your joints. Most importantly, who doesn't want to look like Chris Hemsworth, the God of Big Arms?

Working on your arms is probably the most accessible place to start when you’re in the gym, but what about if you’re working out at home? According to bodybuilder and home workout expert Ivan Rusakov, all you need is a dumbbell (or adjustable dumbbell) to get visibly bigger arms at home, which can be done in just 30 days. 

Here are 5 exercises to help you reap the rewards of stronger arms. You can use these as part of a regular workout or as a standalone circuit .



Push-ups are the quintessential exercise not just for pec development but as the most basic builder of overall body strength.

How to:

◕ You can make it a bit more challenging by doing it off a medicine ball or placing the feet on a higher ground to hit the upper chest area.
◕ Start the movement with the arms slightly wider than shoulder width.
◕ Lower yourself to the floor until the triceps positioned parallel to the floor.

2-Dumbbell curls

Dumbbell curls

◕ Stand with your feet shoulder-width apart. Hold dumbbells in either hand at your sides, with your arms fully extended and your palms turned in. Curl the dumbbells to your chest

◕ Do between 6 and 8 reps and 2 sets. Increase to 3 sets after a week or two. After that, you can increase the weight of the dumbbells

◕ If you don't have dumbbells, you can also use kettlebells or barbells

3-Incline dumbbell curls

Incline dumbbell curls

Sit on a workout chair at a 45-degree incline. Place your feet on the floor and hold the dumbbells at your sides with your arms fully extended. Alternate your hands and curl one dumbbell at a time. Curl until the dumbbell is level with your shoulder and your elbow is totally bent, then slowly lower the dumbbell back to the starting position

Do between 6 and 8 reps and 2 sets. Increase to 3 sets after a week or two, then add more weight as you get stronger

You may find that you'll have to use a lower weight for this exercise than you use for regular dumbbell curls. That's not an issue; the inclined position makes it more difficult to lift, so your biceps are still getting a great workout

4-Concentration curls

Concentration curls

Sit on an exercise seat with your feet flat on the ground shoulder-width apart. Lean forward so that your right elbow is touching the inside of your right knee, and your arm is fully extended. Curl the dumbbell toward your chest, keeping your elbow in the same spot

You can place your opposite hand on your opposite knee for stability

Do between 6 and 8 reps and 2 sets, then repeat with your left arm

5-Hammer curl

Hammer curl

Sets 3 Reps 15 Tempo 2111 Rest 60 sec

How to:

◕ Using a lighter set of dumbbells than in exercise 1A, lie on the incline bench with palms facing each other.

◕ Curl them up, pause at the top, then lower under control.

◕ Squeeze your biceps at the top of the lift to work your muscles harder.