The Best Workout To Build Bigger Arms in 30 Days

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The Best Workout To Build Bigger Arms in 30 Days

Sculpt killer arm muscles with these exercises.

By Tim Liu, C.S.C.S.

Published on January 2, 2023 | 7:00 AM

FACT CHECKED BY

ALEXA MELLARDO

muscular fitness man demonstrating how to build bigger arms during outdoor workout

Shutterstock

One of the most popular body parts people like to train is their arms. In order to do so, get ready to do some hard work. You'll have to build strength in compound movements such as presses and rows. Be aware, you also need to train them directly with the right exercises. The arms respond well to movements that create a high amount of tension in them, which will also drive blood flow and helps increase the size. We're here with the best workout to build bigger arms in 30 days.

The Best Workout To Build Bigger Arms in 30 Days

Below is a stellar arm workout to perform during the week to reach your goal. Do these exercises as a standalone session or after an upper-body day. Keep reading to learn how you can build bigger arms, and next up, check out Build Up Your Boulder Shoulders With These 5 Exercises, Trainer Says.

Start off with an incline dumbbell curl. While lying flat on an incline bench, grab a pair of dumbbells with your palms facing up and your arms completely extended. Keeping your elbows tucked against your sides, curl the weights up, flexing your biceps hard at the top. As you lower the weight, resist by using your biceps and get a good stretch at the bottom. Perform three to four sets of 10 to 12 reps.

The Best Workout To Build Bigger Arms in 30 Days

Start this rope cable French press by setting up the cable pulley at the lowest height with a rope attachment. Grab the rope with both hands, then spin around and bring it above your head so that it's behind you. Keeping your chest tall and your core tight, bend from your elbows until your biceps touch your forearms. Get a good triceps stretch at the bottom, then fully extend your elbows, tearing the rope apart at the top and flexing hard at the end of the motion. Come all the way down before performing another rep. Perform three to four sets of 12 to 15 reps.

To perform your dumbbell hammer curls, grab a pair of dumbbells. Use a neutral grip, and make sure both hands are facing each other. Keep your shoulders pulled back as you curl the dumbbells up, flexing your forearms and biceps the entire time. Squeeze hard at the top of the curling motion, then resist on the way down. Perform three to four sets of 10 to 12 reps.

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?

The Best Workout To Build Bigger Arms in 30 Days

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Home  Features  Fitness

Get bigger arms in just 30 days with this 8-move arm workout

Increase the size of your shoulders, triceps, biceps and forearms with these exercises

The Best Workout To Build Bigger Arms in 30 Days

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Muscular man curling a dumbbell in a photo studio in front of a dark background

(Image credit: Getty Images)

Lee Bell

BY LEE BELL

LAST UPDATED MAY 05, 2022

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. 

Rusakov took to YouTube to show off his 30-day arms routine that he says can guarantee results. It takes into account the anatomy of the working muscles of the arms, as well as demonstrating the wrong technique and the number of sets and repetitions:

The Best Workout To Build Bigger Arms in 30 Days

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IVAN RUSAKOV'S VISIBLY 

The video comprises eight exercises, each with a different number of sets and reps. According to Rusakov, the exercises that will grant you access to big arms heaven are:

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Sitting overhead extensions – to bomb the triceps

Single DB curls – one of the biceps

Concentration curls – some more biceps action

Sitting DB kickback – returning to triceps area

Sitting curls with turns – back to biceps

Lateral DB raises – moving onto the delts 

Front DB raises – more delts activation

Wrist curls – finishing off with the forearms

“If you want a quick body transformation, then the video is also suitable for you since it is designed for 30 days of transformation,” Rusakov says. “This is the most popular sports challenge, and it’s easy to adjust to and do it for only one month.”