How To Get Bigger Arms In 30 Days At Home

Sets and reps included.

Learn how to get bigger arms in 30 days with minimum equipment.

Bigger arms is usually a sign of a strong capacity overall. The biceps are especially difficult to grow as they are smaller compared to the triceps. But there is a set of exercises designed by Ivan Rusakov that could be the answer on how to get bigger arms in 30 days.

Ivan Rusakov is a bodybuilder that focuses on working out at home. That means he usually performs workouts with minimum or no equipment at all. His YouTube channel has around 2.5 million subscribers.

Ivan Rusakov himself has a strong upper body and has shared how to get bigger arms in 30 days.

Check out the video or read the main exercises below to see sets and reps of each exercise that you should do.

How To Get Bigger Arms in 30 Days


Pay attention to his video carefully. He often shows the correct way to do the exercise and the wrong way.

As a rule of thumb, make sure you are always controlling the weight in the concentric and eccentric part of the exercise, putting your biceps and triceps under tension for a longer period of time.

Single dumbbell curls

  • 4 sets
  • 12 reps

Sitting behind-head extension

  • 4 sets
  • 14 reps

Concentration curls

  • 4 sets
  • 11 reps

Sitting dumbbell kickback

  • 4 sets
  • 9 reps

Sitting curls with turns

  • 5 sets
  • 10 reps

Lateral dumbbell rows

  • 4 sets
  • 12 reps

Front dumbbell rows

  • 4 sets
  • 13 reps

Wrist curls with dumbbells

  • 3 sets
  • 20 reps

Give it a try.

If you enjoyed this, check out more special content from BOXROX:

4 Science Based Tips to Get Bigger Arms Fast

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7 CrossFit Arm Workouts to Forge Strength, Size and Muscle (Scaled and Beginner Options Included)

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