Build Bigger Arms In Minutes at home free

  Don't go to the gym just do these exercises at home using a large rock or make a barbell with a pipe and some cement on either end. There is no excuse not to exercise just because you have little money.

Close-Grip Chinup
Grab a chinup bar with an underhand grip, your hands spaced about 6 inches apart. Hang with your arms straight. Keeping your face straight ahead and your elbows pointed down, pull yourself up until the bar is directly under your chin. Then lower yourself to the starting position.

Dumbbell Biceps Curl

Grab a dumbbell in each hand, using an underhand grip (palms facing forward). Let them hang at arm's length next to your sides. Without moving your upper arms, curl the weights up toward your shoulders, then slowly lower them.

If your elbows move forward, you're cheating. Keep them pointing down.

Dumbbell Incline Offset-Grip Curl

Set an incline bench to a 60-degree angle, then grab a dumbbell in each hand so your thumbs touch the plates (instead of holding the center of the handle). Lie on the bench holding the dumbbells at arm's length, palms facing each other. As you curl the weights, rotate your wrists so your palms face you at the top of the move. Reverse to the starting position.

Grasp the weight so your hand is against the side of the plate, not in the center.

Rope Cable Hammer Curl

Attach a rope to a low-pulley cable and stand 1 to 2 feet in front of the weight stack. Grab an end of the rope in each hand with a neutral grip (palms facing each other). With your elbows tucked at your sides, slowly curl your fists up toward your shoulders, then return to the starting position.

Don't allow your wrists to bend as you curl the weight.

Towel Inverted Row

Lie under a Smith machine or squat rack with your legs straight and a bar set a few inches higher than arm's length. Loop two small towels over the bar, spaced shoulder-width apart. Grab each towel. Keeping your body straight, pull yourself toward the bar. Pause, then slowly lower yourself.

Using towels challenges your grip, so it also builds your forearms.

Dumbbell Single-Arm Isometric Curl

Grab a dumbbell in each hand. Curl the weight in your left hand until your elbow is bent 90 degrees. Holding that position, curl the weight in your right hand toward your shoulder, then lower it. Complete your reps while maintaining a right angle with your left arm. Repeat on the other side.

Keep one arm bent 90 degrees as you curl with your other arm.

Hard Move, Harder Muscle

Ready for a challenge? Try this exercise at the end of your biceps workout. Do two or three sets of 12 to 15 repetitions, resting for 60 seconds after each set.

Single-Arm Cross Curl

Stand between the weight stacks of a cable crossover station and grab a high-pulley handle in each hand, with your palms up. Hold your arms out to the sides so they're parallel to the floor, but keep your elbows slightly bent. Without moving your left arm, curl your right hand toward your head. Flex your biceps. Then slowly allow your arm to straighten--control the weight throughout the exercise. Repeat the move with your other arm.

Pick Your Plan

3 routines for the results you want

The Chinup Chaser

Chinups work your biceps harder than curls do. Combining the two can be even more effective. Use this combo routine to gain strength, burn fat, and build bigger arms.

How It Works: Perform three sets of the close-grip chinup [1] followed by three sets of the dumbbell single-arm isometric curl [6]. Rest for 60 seconds after each set. Do as many chinups as possible in each set, and complete 10 to 12 reps in each set of curls. Perform this workout twice a week, resting at least 2 days after each session.

The Multitasking Workout

Your biceps brachii is the muscle known as your biceps. Since your brachialis lies beneath, developing it  will push your biceps higher. This workout trains both muscles by modifying an exercise every man is familiar with: the classic biceps curl.

How It Works: Grab a dumbbell in each hand, choosing the heaviest weight that allows you to complete eight to 10 repetitions of the dumbbell biceps curl [2]. For your first set, perform the exercise as described, with one exception: Use an overhand grip, your palms facing behind you at first. Do as many reps as you can, then rest for 60 seconds and perform a second set of biceps curls with a neutral grip (palms facing each other). Rest again for 60 seconds and do the move once more with an underhand grip, as shown. Repeat once for a total of two rounds. Do this workout twice a week.

http://my.menshealth.com/workout/The-Big-Arms-Workout