How to Get Ripped Veins in Arms

You can get shredded, vascular arms by lowering your body fat and doing free-weight exercises. Your veins become more prominent as you shed fat surrounding your muscles through a combination of diet and exercise. Training with free weights promotes muscular definition, helping you create more shredded, ripped arm muscles. Consult your doctor before starting an exercise or diet program.

A man is strength training. (Image: Ibrakovic/iStock/Getty Images)

Step 1

Do dumbbell kickbacks to get shredded, muscular triceps muscles. Kneel on a flat bench with your left knee. Support your body with your left hand. Grasp a dumbbell with your right hand and position your upper right arm parallel to the floor. Slowly extend your right arm. Continue movement until your arm is fully extended and hold the peak contraction for a moment. Slowly lower the weight until your lower arm is perpendicular to the floor. Do four sets of 15 repetitions, resting 35 seconds between sets.

Step 2

Perform dumbbell concentration curls to get ripped biceps and forearm muscles. Sit on a flat bench and grasp a dumbbell with your right hand. Position the back of your upper right arm on your inner right thigh. Raise the weight to your right shoulder in a curling motion. Slowly lower the dumbbell until your arm is fully extended. Do four sets of 15 repetitions. Rest for 35 seconds between sets.

Step 3

Reduce caloric intake and shed body fat to help you develop more vascular arm muscles. Aim to lose 1 to 2 pounds each week by burning 500 to 1,000 calories more than you take in each day through a combination of diet and exercise.

Step 4

Run, walk or jog for 30 minutes most days of the week to burn calories and shed fat. Cardiovascular activity also improves your mood and boosts heart health. Your arm muscles will become vascular as you lower your overall body fat.

Step 5

Eat fruits, vegetables and lean proteins like turkey breast to cut calories and shed fat. Fruits and vegetables are low-calorie foods packed with vitamins and minerals. Lean proteins feed your muscles amino acids, powering up your free-weight workouts.


Train your arms once a week to avoid overtraining and see optimal results. Warm up with five minutes of jogging and stretch for 10 minutes before workouts to reduce the risk of injury.

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