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Anonymous asked in HealthDiet & Fitness · 8 years ago

How do I get bigger arms?

My wrists are really skinny. I'm a long lanky 15 year old kid 5'7 120 lbs. I just want to be more jacked!

4 Answers

  • ny
    Lv 7
    8 years ago
    Favorite Answer

    Do these exercises three to four times a week and within a month

    you'll start to see ripples you never knew you had.

    Warm-Up: Do three minutes of cardio before your arm routine to

    increase your heart rate, loosen your muscles, and help avoid injury.

    Jumping rope, climbing stairs, and walking on a treadmill are great

    options. Once your torso begins generating a little heat, do two sets

    of 24 small (about five inches in diameter) arm circles to warm up

    your biceps, triceps, and shoulder muscles. Move your arms forward for

    the first set, backward for the second set.

    Tip: If you don't have hand weights, use cans of food or water

    bottles filled with sand or uncooked rice.

    Push-Pull Kickback

    How to Do It: Stand in a squat position, legs shoulder-width apart,

    knees bent at about 45 degrees, and chest leaning slightly forward.

    Hold a light dumbbell (three to five pounds is a good starting point

    for all these exercises) in each hand, palms facing your thighs.

    Bending your arms, bring your fists up toward your torso, in front of

    your armpits. Push the dumbbells straight out in front of you, fully

    extending your arms, knuckles up. Bending your arms, pull them toward

    your armpits and extend them back behind you until they're straight

    (shown). During this part of the exercise, pretend your upper arms are

    glued to your sides to better isolate the triceps. Do three sets of 12


    What It Does: Works your chest and triceps. You'll see results along

    the backs of your arms and in the area where your shoulders meet your



    How to Do It: Stand upright, legs spaced slightly wider than your

    shoulders, hands in front of your face (like a boxer getting ready for

    a bout), with a light dumbbell in each hand. Extend your right fist as

    if you were hitting someone in the face, angling the punch toward the

    opponent's opposite ear. As you pull your arm back, imagine that

    you're ducking an incoming punch and bend your knees into a squat.

    Stand and repeat with the other arm. For the next punch, move your

    fist in a rapid upward motion, as if hitting someone just under the

    chin. Squat, stand, and repeat with the other arm. For the last punch,

    extend your arm as if punching someone on the side of the jaw with

    your knuckles (shown). Squat, stand, and repeat with the other arm. Do

    two to three sets of punches, 10 seconds for each set.

    What It Does: Works your biceps, triceps, shoulders, and upper back

    -- the whole package. The squats will develop your glutes and

    quadriceps. The rapid and dynamic moves will give your heart a

    workout, too.

    Double Biceps Curl

    How to Do It: Stand upright, feet close together, knees relaxed. Hold

    a dumbbell in each hand, pressing your elbows close to your sides,

    palms facing forward. Bend your arms so your forearms form 90-degree

    angles in front of you. Squeezing your biceps, slowly lift the weights

    up toward your shoulders. Lower your arms to the starting position.

    Palms facing up, slowly curl your arms back up, this time to the

    outsides of your shoulders (shown). Again, remember to press your

    upper arms tightly against your sides to really work the biceps. Do

    three sets of 12 reps.

    What It Does: Works the very centers of the biceps from multiple

    directions, creating chiseled definition.

    Standing Push-Up

    How to Do It: Stand facing a desk or a sturdy ledge. Place your hands

    shoulder-width apart on the surface in a push-up position and place

    your body at a 45-degree angle with the floor. Pull your navel inward

    and balance your weight on the balls of your feet (shown). With elbows

    close to your sides, bend your arms and bring your chest toward the

    desk as low as you can, inhaling as you descend. Slowly push yourself

    back up to the starting position, exhaling as you rise. Do two to

    three sets of 8 to 10 reps. To increase the challenge, do half the

    sets underhanded, gripping the desk or the ledge from below. This

    focuses the benefits on the lower triceps, which most women have a

    particularly hard time firming up. As you improve, intensify the

    exercise by moving your hands closer together.

    What It Does: Strengthens your triceps as well as your abdominals and

    shoulders, which can improve overall posture.

    Cooldown: Stretch the muscles you just worked to reduce soreness and

    maximize flexibility. Sit in a chair, extend your arms in front of

    you, one over the other, and clasp your hands to stretch out your

    biceps. Switch arms and repeat. Then bend forward and clasp your hands

    behind your back. Lift them gently for a deep stretch in the triceps.

  • 8 years ago

    Lift weights and eat a lot of Protein. My brother ate hard boiled eggs everyday when he was your age and had big arms and muscles by the time he was 17.

    Source(s): All depends on your body!
  • 8 years ago

    might i recommend "anchor arms".

  • 8 years ago


    Source(s): Thats an easy answer. LIFT WEIGHTS!
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