How can I build arm muscle without equipment?

How do you get big arms without equipment for beginners?

Arm workouts without weights

  1. Push-up: 3 sets of 10 reps. …
  2. Triceps dip: 3 sets of 12 reps. …
  3. Side plank with arm extension: 3 sets of 10 reps on each side. …
  4. Superman with arm extension: 3 sets of 10 reps. …
  5. Inchworm: 3 sets of 10–12 reps. …
  6. Plank tap: 3 sets of 15–20 reps. …
  7. Decline push-up: 3 sets of 10 reps.

How can I get thicker arms?

8 Best Exercises for Bigger, Stronger Arms

  1. Bicep exercises.
  2. Concentration curl.
  3. Cable curl.
  4. Barbell curl.
  5. Chinup.
  6. Tricep exercises.
  7. Triangle pushup.
  8. Tricep kickback.

How do you start training arms?

Start with dumbbells facing upwards in each hand and arms extended out on the floor. Lift weights up to meet above your chest, then return back to the starting position. Avoid locking your joints when your arms are out straight. Repeat 10 times for two or three sets.

How can you gain muscle fast?

9 Scientifically Proven Ways to Grow Muscle Fast

  1. Increase Your Training Volume. …
  2. Focus on the Eccentric Phase. …
  3. Decrease Between-Set Rest Intervals. …
  4. To Grow Muscle, Eat More Protein. …
  5. Focus on Calorie Surpluses, Not Deficits. …
  6. Snack on Casein Before Bed. …
  7. Get More Sleep. …
  8. Try Supplementing with Creatine…

How do you build muscles?

Eight tips to help you build muscle mass

  1. Eat Breakfast to help build Muscle Mass. …
  2. Eat every three hours. …
  3. Eat Protein with Each Meal to Boost Your Muscle Mass. …
  4. Eat fruit and vegetables with each meal. …
  5. Eat carbs only after your workout. …
  6. Eat healthy fats. …
  7. Drink water to help you build Muscle Mass. …
  8. Eat Whole Foods 90% of The Time.
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