How To Get Bigger Arms

The main thing you need to work on to get bigger arms is to…

Work on your triceps and not your biceps because your triceps (or the back or your arms) account for almost 70% of your total arm size and The 2 best exercises for bigger triceps are Dips and close grip bench presses…

Click on photos to see how to do exercise

For your biceps…

The best exercise and the only exercise you need to do is regular chin-ups or close grip chin-ups with the palms of your hands facing you…

Click on photos to see how to do exercise

If you're not strong enough to do 1 chin up then you need to go here to see how to get strong enough to do 1 chin-up but if you can't do chin-ups for whatever reason then the next 2 best things you can do for bigger biceps are…

  1. Heavy rowing/pulling exercises like Bodyweight Rows, Bench rows, 1-arm rows or Close grip lat pulldowns and…
  2. Various types of bicep curls like Barbell curls, Chair curls, or Drag curls and if you can't do chin-ups then the next best way to get bigger biceps would be for you to pre-exhaust your biceps by doing 2-to-6 sets of 6-to-15 reps of any type of bicep curls followed by you doing 4-to-6 sets of heavy rowing exercises but…

The guy doing chin-ups will definitely get bigger biceps faster than the guy doing just curls and/or heavy rows.

To make your arms get even bigger…

You also need to work on your brachialis muscles which is the little round muscles located between your biceps and triceps - See the picture below↓

Biceps peak / brachialis

Whenever you do any bicep exercise you're going to always work your brachialis muscle to a certain degree but the reason why you may really want to really focus on working your brachialis is because…

Your brachialis muscles sit under your biceps and a bigger brachialis helps your biceps popup more or peak higher whenever you flex them and when it comes to doing the best exercise for a bigger brachialis (or a bigger biceps peak) its the exact opposite of what you do for bigger biceps so…

The best and only exercise to get a bigger bicep peak is close grip pull-ups where your palms are facing away from you but you can also do reverse curls to work your brachialis for a bigger bicep peak.

Click on photos to see how to do exercise

The smartest way to get bigger biceps & brachialis at the same time is to…

Do parallel pull-ups with your palms facing each other or you can do hammer curls where your palms are facing each other as you curl the weights up.

Click on photos to see how to do exercise

Don't forget about your forearms &…

You should easily be able to get bigger forearms by doing heavy weight training exercises that require you to grip on to something for a long period of time (like pull-ups & chin-ups) but The 4 best exercises you can do for forearms are…

  1. The Farmers Walk
  2. The Heavy Wrist roller
  3. Wrist Curls & Reverse Wrist Curls
  4. Hammer Curls & Reverse Curls to work your forearms, brachialis & biceps.

Putting it all together - To Build Bigger Arms…

Do Workout A, B, C, OR D 1-to-2 days per week.

Workout A

Click on photos to see how to do exercise

Click on photos to see how to do exercise

Click on photos to see how to do exercise

Workout A options…

Workout B

Click on photos to see how to do exercise

Click on photos to see how to do exercise

Workout B options…

Workout C

Click on photos to see how to do exercise

Click on photos to see how to do exercise

Click on photos to see how to do exercise

Click on photos to see how to do exercise

Workout C options…

Workout D (Getting Bigger Forearms)

For Workout D you have 3 options…

Big arms are strong arms so…

Don't use the same amount of weight, reps and/or sets every arm workout expecting them to get bigger so make sure you are trying to increase the weight, do more reps and/or sets every time you do an arm workout and…

Make extra sure you are keeping a training log so you can keep track of how much weight, reps and sets you are doing because you want to do better than your last workout every time you workout - for example…

If you did 4 sets of 8 chin-ups wearing a 50 pound weight vest then the next time you workout you want to beat your last workout by…

Make sure you also see…

You may also want to look at…

Back to Top

1-35 of 77 Comments

Hey Adrian!

first i just wanna say that this is one of the best website there is if u want to lose weight or gain muscle and have the body u want it's will structured with amazing tips i found it so very helpful and your program is all i do
i started going to the guy like a month ago following your program of course, so i'm a still a beginner and i noticed that when it comes to my bicep isn't growing up but sideways , i was just wondering is that a bad thing is it gonna endanger my arm in some sort and what should i do to fix it ?
thank you so much

July 28, 2016

Adrian Bryant

to get it to grow up make sure you work the muscle between the biceps and triceps which is the brach. by doing revrese curls

July 28, 2016

devon mcKay

Hello Adrian,
I just started working out more as an everyday thing... Well more like pushups is the only thing I really do, my arms are bigger than my friends arms when rested, but when flexed theyre pretty much the same size. Any workouts I can do to really "BUFF" up my arms when rested and when flexed?? Thanks for taking your time to answer.

February 02, 2015

Adrian Bryant

simply do the workout on this page

February 02, 2015

Wolf Rage

Sir I am 15 years old
and I want to get bigger and harder shoulders like VIN DIESEL
Please tell me some tips to get that, in almost 10-11 months

I tried so much , I did dips , push ups, sit ups and bench press
from 1 year but it seem very little bit change
Sir, plz solve my problem
send me your ans for my question
at my email-(
thanking you sir

July 28, 2014

Adrian Bryant

start here

July 29, 2014


Great tips. I've always done dips and chins. Got to a point where I was doing 100lb dips then I screwed up my shoulder so now I've switched to close grip floor presses while my shoulder heals up and still do close grip chins. Love them.

June 23, 2014



i train my body every second day , especially my arms and my chest ....but there aren t real results ..
i do biceps curls with 22 lbs 3 sets with 15 reps
moreover i do push ups almost every single day , with 15 reps ....furthermore i ve a problem with the inside of my chest ...what do i wrong ?

i m 6ยดยด4feet and i m 184 pounds

i want to have a simular body like you help me ... i neeed exercises for the gym and for home

May 29, 2014


Hello i am a 189cm 86 kg male with some fat i need to get down to 70kg body with muscles is it possible? And whats the plan? .. Its tough thing but i will do it .. Thank you

May 13, 2014


I am a 45 year old man. I go to the gym 3 days in a week for a total of 7hours 30 minutes including 30 minutes per session of cardio and 2 hours of weight training( also per session). My question is am I not overdoing the exercises?After each workout of course I am feel tired but not extremely exhausted.

April 22, 2014

Adrian Bryant

it depends, what is your overall goal?

April 23, 2014


my biceps size is 11 inches n hav started taking protein shake now how much can my arms become if i do arms exercise 3 times a week????

April 12, 2014

adrian bryant

did you watch the video at the top? have you seen these tips

you only need about 1-to-2 QUALITY arm workouts per week

April 12, 2014


Hey Adrian!

I've been doing your workouts since about the middle of January (muscle building five-six times a week, HIITs two times a week, about an hour a day) and i've seen some awesome results so far, i've dropped from 17% BF to around 14%, my top abs and V-line are starting to show up and i've gained a fair bit of muscle mass around my shoulders and arms. My chest is building quite slowly but i've gained around an inch or two, so i'm quite happy with the progress.

I don't think I get enough protein in my diet as I only average around 100g a day, but i'm working on improving my diet.

I just had a few questions...

1. If I continue at my current pace how long should I expect to wait to see my six-pack show through properly?

2. My arms, while rested, are still kind-of skinny, but when flexed or tensed they pop out ALOT... how long should I expect to wait until my arms are a good size on rest?

3. As a student i'm on a budget so I find it difficult to get sources of protein as most are awfully expensive (lean meats etc.), what would you suggest I shop for in my situation?

Thanks very much for checking out my questions Adrian! You're a life saver.

February 27, 2014

Adrian Bryant

1. what is your calorie intake. once your BF% goes under 10 you'll see your abs

2. as you get str arms will get bigger. what arm exercises are you doing?

3. PROTEIN Shakes

February 27, 2014

Jack King

1. 1800-2000 on exercise days, 1800 max on rest days
2. I've been doing bicep curl/tricep dip supersets mostly, some French dip and reverse curls
3. Is there a specific brand you'd suggest?

Thanks man!

February 28, 2014

adrian bryant

2. i suggest dips or close grip benches for tris. Any chinup for bigger bi's

3. i use optimun nutrition whye

March 02, 2014


How mach rest i need to have beatwine sets?

September 27, 2013

Adrian Bryant

here's the answer

September 27, 2013


Been doing pushups since i have no weights after a while i started hhearing snaps everytime i do one rep and snap on my left elbow it doesnt mark but its an awkward uncorfotable sensation i took a week rest but yeah nothing fixed i do 3 days of pushups every week slowly increasing reps everyday and i eat healthy i drink lots of water too. Please help can streching fix this? Can you show me some example videos of streching?

September 07, 2013

Adrian Bryant

have you seen a therapist about your problem

September 07, 2013


No i havent well its not very serious neither does it hurt so i didnt. Should i strech Before working out?

September 09, 2013

Adrian Bryant

it may help but you may also want to get the blood flowing in your joints my moving your arms around a bit before working out

September 10, 2013


i have some quesions! hey brian i have been a follower of your site for a while. and it helped me get bigger arms doing 10 sets of 10 reps handstand pushups inceasing every rep as i progress and all but what i dont under stand is my arm is getting bigger but i have no definition my body fat percentage is like 12-10 i need arms like his my arms are bigger then his but its nowhere near as defined. anyway thankyou reply asap :)

August 05, 2013

Adrian Bryant

what is your weight and height and how did you check your bodyfat %? also... do you have before and after pics of your arms

August 06, 2013


Yes i have an after this is without flexing (before i was skinny like absolutely skinnnny)my weight is 120 pounds 67 inches height i used your body fat calculator and got 14 percent i want to make that 10 percent while at the same time get bigger arms i know all the basic things but i need to know what meals to follow and how to get more bigger and SPECIALLY arms defined so what do i do?

August 06, 2013

Adrian Bryant

first of all you're going to have to gain a lot of mass to get the arm size you want and you're not going to be able to build a lot of arm muscle while trying to lose weight.

the best thing for you is to use this

August 08, 2013


Okay thank you so muchh and one more thing after i am happy with my mass i"ll just go on fat loss progams right? Even tho my body fat is 14percent i only see semi abs. So i do this for my arms then lose fat for more defined arms and abs. Is that correct?

August 13, 2013

Adrian Bryant

that's right but you shouldn't gain a LOT of fat.

also see this here

August 14, 2013


"Don't be afraid to fail"

September 02, 2013


You have to lower down you body fat percentage my friend. The more you decrease it the more definition you will have everywhere. Not just your arms. EVERYWHERE! Good luck!!

September 02, 2013


hey, i've got a couple of questions for you:

1- I noticed that your site doesn't make mention of a DROPSET. it's supposed to be one of the most effective, if not, the most effective way of adding muscle size, which is what im MORE interested in. why is that? is it because you don't believe in it, or in your opinion, its not necessary?

2- what would be more effective: doing a dropset of 8 reps where i start with 40lbs, then drop to 30lbs, and do 8, then drop to 20 and do another 8, then 10 and do about 15 reps, or 4 normal sets of 8 reps of any given exercise with that same 40lbs dumbbells ( for instance a shoulders press and resting 30 seconds between sets )...?

July 12, 2013

Adrian Bryant

1. drop sets

2. both are good. you just need to keep beating your last drop set by using more weight and reps to get bigger & stronger

July 14, 2013

Incorrect please try again Created by Adrian Bryant

Many People (like these here) have used to Look Better Naked.

Even Models seek out Adrian's advice and Doctors use Adrian's unique techniques to help their patients lose weight fast and his new YouTube Channel already has over 38 Million views!

Contact Adrian en Espanol
About | Contact | Privacy Policy | Disclaimer | Sitemap
Write for / Become a contributor
© 1996-2013