Target the biceps and triceps. Your upper arms need the most attention. Concentrate on exercises that focus on these two muscles. (Your forearms will benefit from almost any arm exercise.)
Consider a gym membership for heavy-duty weight training. There are plenty of at-home techniques, but a gym can provide you with professional grade equipment. Do standing barbell and dumbbell curls, preacher curls, concentration curls and incline curls. There should be posted instructions, but ask a trainer for help if you are unsure.
Practice push-ups and push downs. Push-ups are self-explanatory. Push downs are the exact opposite movement. Start in the push-up position. Lower your body slowly to the floor until your upper arms are parallel to the floor. Hold this for a few seconds, and then push yourself up until your arms are extended again.
Tone those triceps. Tricep dips will help to increase arm muscle. Find a small chair and sit on the edge. Place your hands at your hips, holding on to the sides of the chair. Using only your arms, lift yourself out of the chair and lower your body below the chair level. Then, lift yourself back into the chair and repeat. Do this 10 to 12 times per session.
Use free weights at home to build biceps. Bicep curls can be done anywhere, with virtually anything. Use 5-, 10- or 15-pound free weights. If you don’t have the weights, substitute with books, water bottles or whatever you have lying around the house. Stand up straight. Holding the weight (or random object) in your hand, curl your arm toward your chest. Repeat this 12 to 15 times; then do another round of 12 to 15.
Control your diet. Arm muscle is difficult to build and maintain without good nutrition. People can lift weights or do muscle-building exercises for months with no results if they are consuming too much fatty food.
How to build a simple forearm muscle exercises
Forearm muscles. Forearm. Forearm exercises. Simple exercises.