7 Exercises to Build Bigger Arms Without Heavy Weights

Anyone who wants to have bulky arms must not only treat the biceps well but also show the triceps some love. Your triceps muscles have three heads: the long head, the lateral head, and the medial head. When your triceps muscles are too tight, it limits your strength, power, and mobility. So keep in mind that you should give all those muscles a good stretch.

Most arms exercises involve lifting weights. However, if you don’t have any dumbbells at home, no worries! You can use canned goods, bags of rice, water bottles or heavy books for weights. 100-ounce laundry detergent jugs have handles and secure lids so that might be your best bet. Let's start!

Other videos you might like:

TIMESTAMPS:
Diamond push-up 0:54
Kickbacks 2:07
Chair dips 3:03
Close grip bench press 3:59
Inverted row 5:21
Arm rotations 6:03
Towel bicep curls 6:34

#biceps #bulkyarms #strongmuscles

SUMMARY:
- Any pushup is good for your triceps, but the diamond close-grip pushup variation is particularly challenging and effective. This exercise helps you naturally extend your arms while straightening your elbows. When you keep your elbows to the sides, you make your triceps muscles the primary movers instead of your shoulders and chest.
- If you managed diamond push-ups, kickbacks are going to seem like a piece of cake. Even though they’re easier, they also work all three heads of the triceps. It’s important that you keep the upper arm immobile during the exercise to get the full effect of the extension. If it seems too hard not to strain your elbow, try a lighter weight.
- Chair dips are an easier alternative to the regular dips you do at the gym. As you can see from the name, all the equipment you need for these is a chair. Dips let you work out targeted muscle groups, and as you lean on the chair, you put all the tension on the arms.
- The close grip bench press is a pretty unique exercise because it helps you build both muscle bulk and strength at the same time.
- You can do inverted row pretty much anywhere, all you need is something to grab onto. Lie flat on the ground, and get a grip on a sturdy chair, a coffee table, or some other object within your reach.
- Making circles with your arms, first small, then bigger every time, is a good way to build your biceps, triceps, and shoulders. Just like with the inverted row, the secret here is repetition.
- To do towel bicep curls, you’ll need a towel and also a heavy bag, so you can do it at home, work, or in a hotel room while traveling. Switch hands after 8 to 12 repetitions and perform three sets with each hand. It’s important that only your forearm is moving during this exercise, and the rest of your body stays still so that all the strain goes righto your biceps.

----------------------------------------------------------------------------------------
Our Social Media:

Stock materials (photos, footages and other):
----------------------------------------------------------------------------------------
For more videos and articles visit:

[BRIGHTSIDEOFFICIAL]

Hey there, BrightSiders, how often do you work out?

[soybean]

TIMESTAMPS:
Diamond push-up 0:54
Kickbacks 2:07
Chair dips 3:03
Close grip bench press 3:59
Inverted row 5:21
Arm rotations 6:03
Towel bicep curls 6:34


p.s. Thank me with a like.

Holy moly thank you for 1.2k!!

[ruhanvijay]

I did this exercise almost 4 months. At first it was hard. Soon I start to being confident about doing this and my biceps size has increased. This video is really helpful. Thanks.

[jonasakp]

Me: can't even do a pushup
Bright side: DIAMOND PUSHUP

Update I can do a push up now

[shuaibmirwais]

It worked for me .... I have been doing this for almost a month and I have Bigger arms and lots of veins. The first week was hard but the last 3 weeks was easy.. Keep Trying u will have bigger arms than me

[rakeshchilakapati]

Exercises List 👇
1. Diamond Push Up -- 4 Sets 12 to 15 Reps (45 Seconds Rest in between Sets)
2. Kickbacks -- 1 to 3 Sets 12 Reps (Keep the Upper Arm Immobile)
3. Chair Dips -- 1 to 3 Sets 12 Reps (Warning: If your shoulders start aching THEN, STOP Immediately)
4. Close Grip Bench Press -- 3 Sets 12 Reps 45 Seconds Rest
5. Inverted Row -- 3 Sets 12 Reps 45 Seconds Rest
6. Arm Rotations -- 2 to 3 Minutes in Each Direction
7. Towel bicep curls -- (i) Get a Towel and split it through the top of your bag or backpack.
(ii) Grab it with your hands on both ends and lift it. Stuff your bag or backpack with something heavy for Extra Resistance

[BRIGHTSIDEOFFICIAL]

TIMESTAMPS:
Diamond push-up 0:54
Kickbacks 2:07
Chair dips 3:03
Close grip bench press 3:59
Inverted row 5:21
Arm rotations 6:03
Towel bicep curls 6:34

[sanjaykumargpatil]

Fun fact : we all are lying on bed while watching :)

[romanromero]

title: ... without heavy weights
4min later: bench press....

case closed 🙄

[tannerstevens]

I couldn't use my table so I had to use a chair and apparently, suprise suprise, I weigh more then the chair so I kinda made it flip. Long story short I have a broken chair and still no muscles 😂

[Solaras_]

Dude this is perfect almost a week of this programme and i already see some progress

[dipanjanpanda]

What I do for triceps 1.diamond push-up
2. Chair dips
3. Trice kickback
4.tricep extension
5.close grip bench press
6. Push up low hold

[samarmalik]

Thank you for the two (new to me) table, and towel & heavy bag bicep exercises!

Thumbs up!

[icebreaker]

This actually works, just keep doing it every day and you’ll see yourself differently

[HowellConsultations]

To YOU reading this, 6 months from now YOU will be in a better situation !! Hope our channel helps !!

[steabestesnathan]

Oh my gosh my bag is so heavy this is perfect!

[jblancard]

Diamond push-up 0:54

Kickbacks 2:07

Chair dips 3:03

Close grip bench press 3:59

Inverted row 5:21

Arm rotations 6:03

Tower biceps curls 6:34

[ronbalimbin]

The hardest part about growing muscle is having a great diet. That was my main problem until I found the Agoge diet plan. Now I'm gaining more muscle than ever.

[magasmartynas]

7 Great exercises to get bigger arms AT HOME!
Number 4 - close grip bench press...

[JamesEllis]

Very informative.... breaking down the anatomy of the muscle is so important. Great information and exercises.