5 Steps to Get Bigger Arms in 30 Days At-Home
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 .
1-Push-ups
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
◕ 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
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
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
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.
