very skinny arms dumbell exercice looking for advice

[Hamza19955]

i have very skinny arms 2.88 cm thick 4.88 cm wide a firned of mine gave me a dumbell with 6 weights 4 are 1kg each and the last 2 are 2kg each
im looking for advice on what exercices should i perform with this dumbell how much sets and reps the number of days per week ect
im 21 years old
180 cm
54 kg
my legs are muscular because i used to play football and run up the mountain my arms are the problem.i cant go to the gym im only looking for home exercices with a dumbell thanks

[mavd]

The best exercise for you is to lift all of the food into your mouth. You're underweight.

As for your dumbbells, the bones in your arm weigh more than that. If you want to build muscle you'll need something heavier.

[Hamza19955]

The best exercise for you is to lift all of the food into your mouth. You're underweight.

As for your dumbbells, the bones in your arm weigh more than that. If you want to build muscle you'll need something heavier.

i do eat alot but i dont exercice so that food goes nowhere

[GregULM12]

i do eat alot but i dont exercice so that food goes nowhere

Define alot.

[Hamza19955]

Define alot.

4-6 times a day meals are usualy fish and chiken rice omlette vegies salad coffee and fried eggs in the morning btw i didnt check my weight since a year now mabe i added few kg

[Hamza19955]

ijust checked it 54.700 kg let just ignore my weight and tell me some basic dumbell arm workout for a beginner i used to run alot up the hill in a mountain nearby t-hat why i dont gain weight

[Vandeman17]

Ignoring your weight/food and worrying about lifting to gain size is like trying to get your car to go faster but not putting any fuel in the gas tank. With that said, eat more and get some real weights.

[Veznor]

Well, you can have the best diet out there, being in a caloric surplus and all, it won't do anything for you except put on some fat if you don't have a proper training routine. And honestly, one single 8kg dumbbell ain't gonna do it.
If you want or have to train at home, that's perfectly fine, but you'll have to invest a minimum, starting with a barbell, a pair of dumbbells and a few plates. You can, as you progress, buy more plates, a decent bench, a squat rack, different bars, etc...
Get what you need to start off, get on a proven program, be consistent and patient, educate yourself about nutrition and you'll see results.

[Luca2]

As has been pointed out, dumbbells are way too light. In order of preference:

1) Join a gym
2) ...but you said you can't go (why?), so can you get more weight for your dumbbells? You'll need at least 40-60 kg total to start (and this is at the absolute beginner stage). And a bench.
3) If, for some reason, you cannot do either 1) or 2), do you have somewhere you can do pull-ups? Lots of pull-ups, chin-ups, push-ups and pistol squats will do more in your condition than the dumbbells you have now.

And yes, EAT. Your arms will grow once you start gaining weight.

[Hamza19955]

As has been pointed out, dumbbells are way too light. In order of preference:

1) Join a gym
2) ...but you said you can't go (why?), so can you get more weight for your dumbbells? You'll need at least 40-60 kg total to start (and this is at the absolute beginner stage). And a bench.
3) If, for some reason, you cannot do either 1) or 2), do you have somewhere you can do pull-ups? Lots of pull-ups, chin-ups, push-ups and pistol squats will do more in your condition than the dumbbells you have now.

And yes, EAT. Your arms will grow once you start gaining weight.

thanks man i cant go to a gym because i cannot afford it it hard to find a job where i live

[Luca2]

In that case, someone has posted a thread about gaining muscle with calisthenics that I think may be useful for you!

https://forum.bodybuilding.com/showt...hp?t=140521351

[foodie64]

IF you don't want to spend the money on gum membership, go on craigslist and buy bigger dumbbells, and then superset bicep and tricep exercides.