5 BEST Exercises To Build Bigger Arms Without Heavy Weights (DO THESE!)

I know you want to get bigger arms, even if you are working out at home. You don’t need heavy weights and different workout machines to get bigger arms. I am going to give you the 5 best exercises to build bigger arms without heavy weights. When it comes to building bigger arms, you need to focus on your triceps. Triceps make up 2/3 of your upper arm size. If you are looking to have big overall arms then you need to prioritize your triceps, not just your biceps. Make sure you are working both biceps and triceps. Let’s get started with the exercises to build bigger arms with light weights.

Exercise #1: OVERHEAD DUMBBELL TRICEP EXTENSION. When doing this exercise, I recommend doing it seated. Bring the dumbbell over your head. Your elbows will naturally flare out, make sure to bring your elbows in. Get a full stretch at the bottom of the movement, and get a good contraction at the top. Go as deep with the stretch as you can go. We go with this exercise first because it is also going to stretch out your triceps as well.

Exercise #2: DUMBBELL SKULLCRUSHERS. Start with the weights slightly behind your head, do not have them straight above your head. This will make it so there is already tension on your triceps because when it is straight up, it is giving your triceps rest. Get a nice deep stretch at the bottom of the movement. Control the weight on the way down, do not just let the weight drop down.

Exercise #3: CLOSE-GRIP PUSHUPS. I like to use dumbbells to make this exercise slightly easier on your wrists. Bring your elbows in, feel the stretch in your triceps, and contract on the way up. Control the movement on the way down and up, as opposed to dropping and bouncing.

Exercise #4: DUMBBELL 21’S. You are doing 21 reps, with partial rep ranges. Do 7 reps from halfway to up then go all the way to the bottom then halfway up for 7 reps, and lastly do full range of motion for 7 reps. Control the weight during the whole movement, and you will definitely need light weights for this exercise. You are going to have more time under tension, which is going to optimize your muscle growth.

Exercise #5: DUMBBELL INCLINE HAMMER CURLS. Do this seated if you can, and make sure your palms are in and not out. With hammer curls, we are going to work the long head of the bicep. Keep your elbows behind your body if you can, to avoid cheating the movement and resting your biceps at the top of the movement.

I recommend 3 sets of 10-12 reps for each of these exercises. Make sure to use lighter weights with these exercises, you do not need heavy weights to build muscle. Alright guys, that wraps up this video tutorial with the 5 best exercises to build bigger arms without heavy weights. Make sure to subscribe to our channel for more videos on how to build muscle and get back in shape.

[LiveAnabolic]

This is a message I preach all the time...You CAN build big arms WITHOUT heavy weights...And I'm going to show you the 5 best exercises to do so in today's brand new video...

[Airbrush]

Just turned 71, been care giving my wife for 3 years, cardio is good 2 miles everyday for the last 3 months One day per week rest, Time to get some mass Back into it, common sense stuff for us Older guys, Thanks so very much, Great instruction, I'm IN .

[ari-pma]

Ive been looking for workout videos specially focused for people over 40s and beyond. Not many out there and lots of content makers made videos for young gym guys. So this is the best channel. Im 44 and i wanna thank live anabolic for creating channel for people of our age group. Thank you. 🙏💪

[shonixgaming]

Exercise #1 (Overhead DB Tricep Extension) - 2:23
Exercise #2 (Dumbbell Skullcrusher) - 3:51
Exercise #3 (Close-Grip Pushup) - 5:19
Exercise #4 (Dumbbell 21s) - 8:00
Exercise #5 - (Dumbbell Incline Curl Hammer) - 9:37

[rickguerrero]

I have looked at alot of workout videos, I'm 62 and love to workout, I have family and friends ask me how do you get so huge, and I always said light weight, control, and resistance, thanks for this awesome video.

[extraincomesuz]

I'm near retirement age, a woman, and want to keep muscle tone in my arms. I've lifted weights, off and on, since my teens whether body weight or dumbbells. This is an excellent video with emphasis on form and tension. Thank you for making this arm video! 😍

[rob-time]

I'm 61 and I've been skinny my whole life...until now. I'm now muscled and in the best shape of my life. My overall goal was simply to fill out a shirt. When I heard you talking about filling out the sleeves of a t-shirt, I was in. That's the hardest part for me now. I tried all of these excursises and I can really feel it.

[matttomson]

Hey guys I've only just found your videos, ill go through them all I love them thanks I'm 50 all the way from Tasmania cheers mate

[john-carlosynostroza]

Good stuff! And for those of you who are doubters still don't be. I am about 6 ft and 180 lb and I have generally larger and better filled arms than a lot of guys that use twice the weight I use. I do watch my diet and that helps show some vascularity and cuts but I primarily work with 10 lb at the lightest up to 25 lb as the heaviest for my bicep workouts. Tricep workouts I bump up just a bit but I always pay strict attention to form and time under tension. Have fun and great video!

[deankoerner]

I like the simplicity of the exercises and lower weight, I'm 59 and work out mostly by myself, thanks for the great videos.

[cudyllbach]

Simple but effective, I used to do the 21's. They really do work, my arms were always pumped after 21's. Good feeling, I use weights to help my mental health.

[lk]

Dude looks awesome, love that he's helping/teaching us.

[millero]

I'm 58 and I tried your arm workout . You are on point. I really got a good bicep and tricep workout. I will continue following the protocol thank you again

[denispoirier]

After 2 days I felt soreness in my triceps. I haven't had sore triceps as far as I can remember .The close grip pushups were difficult I must admit. Great workout to change things up ! Thanks !

[michaelarcher]

Thank you from a older guy now with elbow pain from years of training.

[jakedearmitt]

Live Anabolic trainers are head and shoulders above anybody else. They make everything so simple.

[richardfajardo]

Amazing results been doing this for a year now along with others thanks Gary God bless

[fastted]

Been at 'it' for over 50 years. What you say / show is FACT. Good job.

[DanTDrac]

Thank you for posting this as the day of my hoisting heavy weights are long gone. An old lifter at my gym told me about the 100rds. Has anyone every heard of that? 100 reps with very light weights.

[wayneellsworth]

I’m 71 I really like your video I generally would not make a comment but it was so good that I thought u deserved a big thumbs up I subscribed and will be implementing you in my workout process