To build bigger arms, focus on the bicep muscles and the related muscles for elbow flexion and supination, as well as the brachialis and brachioradialis muscles. By following an upper-arm muscle building program, you can see the first changes within a few weeks and continuous improvement over months and years. Most exercises use either a barbell or dumbbell with the appropriate amount of weight.
- Warm up targeted muscles
Before beginning the intensive portion of your workout, warm up your muscles by stretching them and doing a few sets at 50 percent your normal weight. Do some light cardio for 5 to 10 minutes.
- Choose an appropriate routine
For beginners, one proper routine involves training your biceps one to two times per week along with other muscle groups. Try doing three sets of eight to 12 repetitions of barbell curls, one-arm dumbbell preacher curls and hammer curls. During the next week, do the same number of sets and repetitions of incline dumbbell curls, hammer curls and barbell curls.
- Avoid over-training muscles
To avoid over-training your muscles, do a maximum of six to nine sets, working an isolated muscle group during each workout. On off-days, rest the previous days' muscle group, and exercise a different part of the body.