According to bodybuilder and home workout expert Ivan Rusakov, all you need is a dumbbell (or adjustable dumbbell) to get visibly bigger arms at home, which can be done in just 30 days.

The fitness ... Days 1-7: Master the fundamental forearm plank, focusing exclusively on form perfection. Perform 3-5 sets daily, resting 30-60 seconds between efforts. Days 8-14: Introduce ...