Hello! If you want to make your arms thicker, you must exercise your biceps and triceps to achieve your goal! The size of the skeleton is natural and will not become larger due to external reasons. The only way to make the skeleton bigger is to widen the shoulders, the so-called deltoid muscle. The deltoid is divided into toe, middle and back!

Here are some ways to exercise your arms and deltoid muscles (dumbbells are convenient at home):

I. Shoulder (deltoid)

1. Push: mainly practice the deltoid.

Action: Sitting posture, holding the dumbbell with both hands to the side, elbow abduction, palm forward, pushing the dumbbell to the highest point in an arc, stopping for a moment, and slowly controlling the dumbbell to recover according to the original route (arc).

Tip: You can also do it standing, with both arms at the same time, or with one arm.

2. Side lift: mainly practice the middle bundle of deltoid muscle.

Action: Hold two dumbbells in front of your legs, lean forward slightly, bend your elbows slightly, lift the dumbbells to shoulder height on both sides, make the deltoid muscle in the "peak contraction" position, pause for a moment, and then slowly control the shoulder muscles. You can also do it with one arm and rotate with both arms.

3. Bend over and lift sideways: mainly practice the posterior deltoid.

Action: Hold dumbbells with both hands, palms facing each other, bend over and bend your knees, stabilize your body, lift your arms to both sides, and then control them to decrease slowly.

4. Shrugging: Mainly practicing trapezius muscles.

Action: Hold the dumbbell beside you, bend your knees slightly, lean forward slightly, fully lift your shoulders, try to touch the earlobe with the shoulder peak, pause for a moment, and then slowly control the lowering.

Second, the arm (three arms, two arms):

1) biceps brachii

1. Alternate bending: mainly practice biceps brachii and separate biceps brachii.

Action: Sit (or stand), hang dumbbells at your sides with your hands, palms facing each other, elbows at your sides. With the elbow joint as the fulcrum, bend upward, at the same time, palm up, forearm rotate outward, lift to the highest point to tighten biceps brachii, pause for a moment, and then control the reduction. Do it in turn.

2. Mind bending: mainly practice biceps muscle peak.

Action: Stand, the upper body naturally bends forward, dumbbells are hung in front of the body, and the upper arm rests on the knee or leg on the same side. The other hand is bent on the same knee or leg to stabilize the body. The arm holding the dumbbell bends upward to the highest point, so that the biceps brachii contracts to the limit, stops for a while, and then slowly recovers.

3. Lateral bending: mainly practice the brachialis and forearm muscles.

Action: Sit (or stand), hang dumbbells on the side with both hands, palms facing each other, upper arm close to the side, elbow joint as the fulcrum, bend upward to the highest point, pause for a moment, and then slowly recover.

Tip: You can do both arms at the same time or alternately.

2) Triceps brachii

1. flexion and extension of the posterior cervical arm: mainly practicing triceps brachii.

Action: Sit (or stand), hold one end of dumbbell behind the neck with both hands, palm forward, upper arm fixed, and bend and stretch with elbow as fulcrum.

Tip: You can do both arms at the same time or alternately.

2. Bend over and stretch your arms: mainly practice the upper part of triceps brachii.

Action: Bend over, lunge forward and backward with your feet, hold your front legs and knees with one hand to stabilize your body, and raise dumbbells with your upper arms close to your body. The triceps brachii forcibly extends the arm backward and upward until the forearm is parallel to the ground, so that the triceps brachii contracts to the limit, pauses for a while, and then slowly recovers.

Finally, I wish you success in your exercise! !