text: here's a list of upper arm exercises (link 1). like stated previously it'll take time. don't just work out your arms though. your better off getting a full body, three day split, workout. training each muscle group to exhaustion once a week. eg:\n\nmonday: chest and triceps\nwednesday:back and biceps\nfriday: legs and shoulders\n\nthis way each musle has a full week to recover before being pounded again. nutrition, rest and workout makes muscle. eat more and sleep 8hrs a day. read more information at the second link. the folk on there know pretty much everything between them and they love to help. also head down to your local gym and chat with an instructor. even if your not with the gym, i'm sure they'd help.