How to Improve Upper Arm Width

Written by sam grover
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How to Improve Upper Arm Width
Large arms are the product of weight training. (Jupiterimages/liquidlibrary/Getty Images)

Your upper arms have two major muscles: the biceps and the triceps. Since your arms are spherical rather than flat planes, increasing width is actually a matter of increasing circumference. If you train your biceps and triceps effectively, you will put on muscle, which will increase the size of your upper arms, thus making you look bigger and feel stronger. The key is through regular weight training that focuses on your arms but also develops the muscles supporting your arms in order to avoid injury.

Skill level:
Moderately Challenging


  1. 1

    Hang from a bar with your palms facing away from you and pull until your head goes over the bar. This is a pull-up, and you should do as many of these as possible in a row in order to build your arm muscles and the back muscles that support them.

  2. 2

    Hang from a bar with your palms facing towards you and pull yourself up. This is a chin-up, and you should do as many as possible in a row. This is easier than a pull-up and works your arms more, which means it is a good choice if you are not yet strong enough to do pull-ups.

  3. 3

    Lie on a bench with a barbell over you, grab it at shoulder width with your shoulderblades together, then bring it down towards you. Once it is just above your chest, push it back up. This will work your arms, back and chest in order to give you the base you need in addition to building your arms. You should start with just the bar, then start adding weight until you are at a level where you can only do eight to 12 repetitions with good form. Perform three sets at this weight.

  4. 4

    Lower the weight on the bench press and bring your arms closer together. This will isolate your triceps, which are the muscles in the back of your arm.

  5. 5

    Stand or sit with a dumbbell in each hand. Curl one, then the other up to your shoulder, flexing your biceps as you do so. You should have a weight with which you can only do eight to 12 repetitions. Do three sets.

  6. 6

    Hold a barbell or an EZ bar over your head with your hands slightly narrower than shoulder width. Bring the bar backwards and down, pointing your elbows forward, then push it back up. Follow the same weight conventions as you did with the bicep curls.

Tips and warnings

  • Perform the first three exercises three times a week, and the last three once a week. Always leave at least 24 hours in between workouts.

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