How to Gain Mass on My Arms in a Week

Having toned arms are an attractive physical feature for both men and women. However, getting arms to become more massive, bulky or big in general is not an easy feat. The fastest way to gain mass on the arms is to put resistance on them. You don't need high tech equipment or an expensive gym to work out your arms. There are many basic exercises to strengthen and gain mass on your arms that you can perform at home.

Things You'll Need

• Comfortable sports clothing
• Dumbbells

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Instructions

• 1

  Do push-ups. Start with your palms face down on the floor with your arms extended. Your arms should be about shoulder-width apart, back straight and feet together. Lower your body toward the floor until your chest barely touches it. Remember to keep your back parallel to the floor as you lower your body. After lowering your body, push your body back up to the original position slowly until your elbows are extended but not locked. Do 15 repetitions, and increase the repetitions as you feel comfortable.

• 2

  Do bicep curls. Bicep curls can be done with anything that is heavy and can be grasped with one hand, such as a dumbbell or a water bottle. Using dumbbells, for example, grasp each one with a closed, tight grip with your palms pointing forward. Have your arms slightly wider than shoulder-width apart. Stand with your back straight, feet shoulder with apart and knees slightly bent. Raise the dumbbell upwards towards the shoulder by bending the arm slowly. Lower the dumbbell back slowly until the arm is extended but not locked. Rotate this process with each arm for a set number of times.

• 3

  Do bench presses. Lie down on a bench with your back straight. Grab a dumbbell in each hand with your palms facing facing forward. Begin with the dumbbells lowered so that they are positioned on each side of your body. Push the dumbbells straight up until your arms are extended, but do not lock your elbows. Slowly lower your arms back to the starting position. Do 15 repetitions and increase as you feel comfortable.