How to get fat arms

Are your arms excessively thin? Are they prone to sagging? If this happens to you, a proper diet and an exercise routine designed to develop the muscles in the area are the key to fattening your arms and gaining muscle mass in a healthy and effective way.

Especially with the arrival of good weather, when short sleeves and dresses with necklines such as halter or strapless are imposed, having beautiful and well-contoured arms becomes a goal for many. If this is your case, we will tell you how to gain weight in your arms and we will teach you, step by step, the simplest and most effective arm exercises to achieve your goal.

Table Of Content

1. Bicep curls
2. Twists with arms extended
3. extensions
4. Money
5. push-ups
6. punches
7. Foods that make your arms fat

Bicep Curls

Bicep Curls

The biceps are the muscles that go from the shoulder to the elbow, and exercising them is essential to increase their volume. Well-trained biceps will give your upper arm a nice, slightly rounded shape.

The biceps curl is one of the most effective and simple exercises to fatten your arms at home. You can do it simply with a dumbbell or with any other object that adds weight to the movement (for example, a bottle of water or a thick book). If you are ready, these are the steps to follow:

  1. Stand up straight, with your legs shoulder-width apart and your arms stretched out and attached to the sides of your trunk.
  2. Hold a dumbbell in each hand with a supine grip, that is, with your fists rotated, facing you. Do not abuse the weight, with ½ – 1 kilogram is more than enough.
  3. Once in position, the exercise consists of bending the elbow and bringing the dumbbell towards your shoulder. Try to do it without lifting your elbow. Come down slowly.
  4. Repeat alternately with each of your arms, at a light pace, at least 8-10 times.

Dumbbells are also very useful for exercising other parts of the body. For example, you can use them to fatten the buttocks; We show you how in our article How to increase buttocks with weights.

Twists with arms extended

Twists with arms extended

If you want to know how to fatten your arms without going to the gym, this exercise is perfect, since you do not require extra tools or do an arduous workout. It is very easy and with it all the muscles of the arm are worked, including forearms and wrists.

  1. Standing, with arms stretched out to the side (crosswise) and palms down, describe small circles, 5 times forward and 5 times backward.
  2. Rest for a few seconds lowering your arms and then repeat the exercise but this time making larger circles.
  3. Give yourself a new breath and repeat the movement with your arms crossed and palms up (again five times in each direction).
  4. To finish, do the same exercise, this time with your hands vertical, that is, with the tips of your fingers pointing upwards as if you were pushing against two imaginary walls. Swing your arms again, first forward, then back.

Combined with a high-protein diet and other physical activities, this exercise to fatten arms and wrists is more effective than it seems at first glance.


Extensions are an excellent exercise to tone and gain volume in both the biceps and triceps. Again, you will need some dumbbells or similar-weight objects.

  1. Standing with your legs hip-width apart, take a dumbbell in each hand and bring them up in front of each of your shoulders (elbows bent).
  2. From this position, fully extend both arms, raising the dumbbells above your head and toward the ceiling.
  3. Hold for a few seconds, slowly bend your elbows and return to the starting position.
  4. Your back should be straight at all times, but without stressing it. Your gaze should remain straight ahead.
  5. Do 1-3 sets of 8-10 reps.


Dips are not lacking in any arms training routine that you can do in the gym, but there are options so that you can also do them at home and thus fatten up your arms, especially the back, where the triceps are located.

To do this exercise you only need a chair, whose back must be well supported on a wall to prevent it from moving and injuring yourself.

  1. Sit on the chair placing the palms of your hands on the seat as well.
  2. Your legs should be stretched forward, resting on your heels and with your knees slightly bent to facilitate the next movement.
  3. The exercise consists of advancing your buttocks forward while unloading your weight firmly in your hands on the seat.
  4. At this point, slowly bend your elbows and lower your buttocks. Go up and down at least 8 times while your triceps work hard.

If you are also looking to increase the muscle mass of other parts of your body, do not miss our articles on How to gain weight in your legs and How to gain muscle without gaining weight.



Push-ups are another ideal classic for fattening your arms while also working your back and abdominal muscles. They are very easy exercises to do at home and to incorporate into your weekly exercise routine, so pay attention to the steps:

  1. Lying on your stomach, bend your elbows and support the palms of your hands on a mat or mat. Let them stick to your sides.
  2. Extend your arms as you raise your trunk.
  3. The whole body should be aligned, so you should keep your head slightly down, your back straight and your legs perfectly stretched while resting on your toes.
  4. Most of your weight should be on your arms.
  5. Hold the position for a few seconds and lower slowly. Repeat 8-10 times.

If you are a beginner and push-ups are too difficult for you, try doing them upside down, but with your knees supported. In this way, it will be easier for you and the arm exercise will be equally effective.



The punch is a very simple exercise, but it involves different muscle groups of the upper body, not only arms but also shoulders and back. Basically, it’s about throwing your fists in a gesture similar to what is done in boxing training. Combine aerobic movement with strength, so that you can increase the muscle mass of the arms and their strength. The correct way to do it is as follows:

  1. Stand up, with the soles of your feet well supported and your arms in a guard position, that is, elbows bent and fists closed, together and at the height of your mouth.
  2. From this position throw one of the fists in a firm and sharp blow. The extended arm should be well stretched and parallel to the ground, while the other remains collected.
  3. Change and repeat the gesture with the opposite arm while contracting the one you had thrown.
  4. You must alternate the punches with each arm quickly, but marking the movement well. Your back should remain straight, trying not to throw your trunk forward at the moment of throwing your fist.

Foods that make your arms fat

A constant and specialized exercise routine is the key to making your arms gain volume, but an appropriate diet will also help you achieve this.

If you want to know how to fatten arms and wrists, you need to increase your intake of foods rich in protein, because this macronutrient is essential for muscle development. Meat, fish and eggs must be basic ingredients of your menu.

In addition to animal proteins, you can combine these with other foods that are a source of vegetable protein such as legumes, soy and some nuts such as almonds or pumpkin seeds. Nuts are great for a mid-morning snack, so it’s easy to include them in your diet.

Finally, remember that to fatten up your arms, the muscles that give them their shape need water to develop properly, so juices, infusions and, of course, a correct intake of water cannot be missing from a balanced diet to fatten up your arms. .

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