6 Killer arms workout at home without lifting weights (NO EQUIPMENT!)
In the present workout arena, people are working really hard to be fit and everybody is trying to get huge biceps and triceps because arms are the first noteworthy thing that people notice as it displays the fitness level of a person and as huge arms also give you a sense of vanity.
These days a number of teenagers and young adults, are working really hard to get ripped and shredded arms but many of them do not have the types of equipment that are required to carry out the workouts for building their desired muscles. Also, many of them do not have the time or money to spend buying equipment or to go to a gym and because of that many of them are not practicing the exercises in the proper way.
Because of the reasons stated above most of them do not get their desired results and they quit exercising after a few weeks. In this article, I will tell you about the exercises that can get you the ripped and shredded arms that you desire without any major equipment. Also, I will intricately explain how to do each and every exercise. So Let's Begin.
Moving further, let's understand the muscle groups which makes up our arm's structure.
Taking the two major muscle groups of upper arms and forgetting once about the forearms(which I'll conceal in another article), the triceps and the biceps.
First and foremostly, let's take a brief look at both of the major muscle groups :
TRICEPS
Triceps is the muscle group present at the back of your arms which comprises of triceps brachii including muscles like the long head of the tricep and the lateral head.
Evidently, it is one of the most significant muscles of your arm and it is often neglected by men while training their arms. They mainly concentrate on expanding the size of their biceps without knowing the fact that 60% of the upper arm is made by triceps.
Keeping that in mind, let's discuss some of the best bodyweight workouts for your triceps:
#1 Bodyweight triceps dips
The body weight triceps dips are one of the most significant exercises for your triceps which focuses on your all-over triceps, majorly targeting the lateral head. It additionally strengthens your upper body and increases range of motion. It basically requires a bench, couch or bed to perform it
The proper technique to perform triceps dips is mentioned below:
- Keep your arms closer to the bench, couch or bed(to give you the support)
- Keep your spine, abs, hamstrings, glutes stable.
- Focus on squeezing your triceps as much as you can while going down.
- Keep your arms at a 90-degree angle while going down.
- Return to the beginning stage and repeat.
Follow these steps while performing this exercise. Perform 3 sets of it having 12-15 reps for the best pump. Take a 10-20 second break after each set.
For beginners (in case you are facing trouble while performing the exercise):
- Perform 2 sets of it, having 8-10 reps. Take 10-20 seconds break after every set.
- Start with your knees folded up and gradually straighten it up, slowly and gradually while getting comfortable with the folded knees in order to squeeze it harder.
#2 Diamond push-ups
Diamond push-ups are the most difficult but yet a very important and effective exercise for your triceps which primarily focuses around the lateral head of your tricep and also proves to be a great workout for your middle pecs. Along with that it additionally helps in building up brachialis part of the bicep.
How to do a diamond push-up:
- Get into the position of a push-up with your hands making a diamond at the center.
- Keep your elbows locked and near your body.
- Keep your spine, abs straight and stable.
- Bring down your chest as much near your hands as you can, however, remember that your chest shouldn't touch your hands.
- Go all the way down and up, squeezing your tricep, and repeat the movement.
Perform 12-15 reps of it in 3 sets if you are training at an intermediate level. Take 10-20 seconds break after every set.
For beginners:
- Perform 8-10 reps in 3 sets. Take 10-20 break after every set.
- Perform it on your knees to make the movement easy for you so that you'll not have to put much effort into completing the full range of motion.
#3 Triceps Extension with a towel
The third exercise for your triceps is the triceps extension which can be either performed with a towel or a resistance band.
It focuses on your all-over triceps however, it mainly focuses on the long head of the triceps.
The job of the towel in this exercise is that we will utilize it as an obstruction in the movement of the hand holding the towel by pushing the towel downwards with the other hand, creating a pressure, on the other hand, holding a towel.
How to do tricep extensions using a towel:
- Hold the towel in the hand on which side of the triceps you want to train.
- Keep it directly on the back of your head.
- Utilize your other hand as the weight by pushing the towel downwards because of which, the tension will be applied on your triceps and you'll require more power to pull it up.
- Keep your elbows locked and arm straight.
- Only move your forearms up and down while squeezing your triceps.
BICEPS
The second major muscle group in your arms are the biceps comprising of the biceps brachii or the short head of your bicep which makes the peak of your bicep, the brachialis which is available on the external side and between the triceps lateral head and the biceps brachii, the brachioradialis which goes right from lower arms and associates between the brachialis and the lateral head of the tricep.
Toned biceps plays an important part in strengthening your arms. They are like "icing on a cake" or I state "ornaments on a Christmas tree" which make your arms look bigger in any outfit.
Keeping that in mind, let's discuss some of the best bodyweight workouts for your biceps:
#1 Bicep push-up
The first and the chief exercise for your bicep is the bicep push-up which helps in giving a crest or peak to your bicep by targetting your biceps brachii. Moreover, it makes the movement easy for you while performing the workout for brachialis and brachioradialis part as it bends the forearm towards the upper body and is thus used in lifting and pulling movements. It also supinates the forearm (turns the palm forward or upward). The size of the biceps brachii is a conventional symbol of bodily strength.
How to perform bicep push-ups:
- Get into the position of a push-up while facing your biceps brachii outwards.
- Keep your spine stable and straight.
- Keep your hands closer to your body.
- Go right down, squeezing your bicep and come up.
Perform at least 12-15 reps of it in 3 sets. Take a 10-20 second break after every set.
For beginners:
- Perform 8-10 reps of it in 3 sets. Take 10-20 seconds break after each set.
- To make it simple for yourself, perform it on your knees then slowly and gradually, try to complete a full push-up on your toes.
#2 Chin-ups
Chin-ups are a standout amongst the most important and effective exercises for the all-over improvement of your biceps and even whole arms. It additionally helps in training the rhomboid and lattissimus dorsi muscle(better known as "lats"), strengthening the back.
The most attractive point or work that a chin-up does is that it focuses on all muscle groups of your biceps whether it is biceps brachii, brachialis or brachioradialis. It is also a good workout for mainly training the brachioradialis part of the biceps, strengthening your lower arms.
How to perform bicep chin-ups:
- Hold onto a bar, confronting your palm towards your face.
- Keep your abs, lower arms locked and back, stable.
- Go all the way up, squeezing your bicep.
- Keep in mind your chin should go over the bar and gradually return to the beginning point and repeat.
Perform 10-12 reps of it in 3 sets. Take 10-20 seconds break after every set.
For beginners:
- Perform 6-8 reps of it in 2 sets. Take 10-20 seconds break after every set.
- To make it easy for yourself, keep a partner with you and do try it with a resistance band.
How to perform a bicep chin-up with the help of resistance bands:
#3 Bicep curl with a towel
As you perform a bicep curl with a dumbbell, here a towel will work as an alternate for dumbbells. This workout majorly focuses on the short head of your bicep.
The job of the towel here is to work as an obstruction in the movement of the hand holding the towel and as an option in contrast to dumbbells.
How to do a bicep curl with a towel:
- Hold the towel in the hand on which side of the biceps you want to train.
- Push the towel with your other hand downwards, utilizing it as a weight.
- Pull the towel upwards with the hand holding the towel.
- Pull it all the way up, completing a full range of motion and return to the beginning stage and repeat.
Perform 12-15 reps of it in 3 sets. Take 10-20 seconds break after every set.
The best arm workout routine
Summing up all of the exercises that I referenced above, I have assembled all exercises which will help your arms in increasing size.
Max-to-Max, this exercise timetable will require just 30 mins from your busy routine, rendering you the best pump you could ever have without stepping into the gym.
I would prescribe you to do all of the exercises that I referenced above, requiring a towel together(for exercises requiring it) for a superior pump.
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