How to Gain Arm Muscle
To gain arm muscle, you will need to routinely work your biceps and triceps. It is important to combine muscle-building workouts with cardiovascular exercise. This will help maintain healthy circulation. It is also important to eat foods with protein and complex carbohydrates. The number of repetitions (reps) you do and the dumbbell weights should gradually increase. Begin with light dumbbell weights, such as 5 to 8 pounds. Work your arm muscles 3 to 5 days a week and rest on the other days. Mix up the various exercises, so you are doing a combination of four or five each workout day. Do three rounds of 6 to 10 reps for each exercise.
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Instructions
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Start with bicep curls. Grab the grips of the dumbbells with your arm down. Keeping your elbows in place, pull the dumbbells straight up toward your chest. Lower your arms to the beginning position without dropping or letting your arms fall. Keep your muscles tight. Keep your back straight.
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Do bench presses. Lay face up on an incline bench. With dumbbells in both hands, bend your elbows back and hold the dumbbells at your sides. Push your arms straight up and bring them carefully back down into the starting position.
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Develop your triceps with overhead extensions. Do one arm at a time. Holding the dumbbell in one arm, place the dumbbell behind you so your elbow is sticking straight up. Use your other arm behind your head to hold the arm with the dumbbell. Hold it just below the elbow. Lift the weight straight above your head and bring it down into the starting position.
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Develop your triceps and forearms with push-ups or dips. To do dips, stand between two dip bars, grab the grips at your sides so your elbows are partially bent behind you and push your weight straight up. Bring yourself back down into starting position.
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Work your shoulders with military presses. Hold the dumbbells up, so they are on either side of your shoulders. Extend your arms straight up and bring them down into the starting position. Keep your chest out.
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Do lateral raises. These will work your shoulders and triceps. Hold the dumbbells down at your sides. Keeping your arm extended, lift the weights until your arms are parallel with the floor. Keep your arms extended as you bring the weights back to the starting position.
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Pull-ups will work your arms, and your entire upper body. Grab onto the pull-up bar. The bar can be grasped overhanded or underhanded. Pull your self up until your chin passes the bar. Lower yourself back into the starting position. Don't hang between reps. Keep the muscles working.
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