Wanna know what you and every single man on the planet have in common?

You both desire big, strong and muscular arms… Right?

But getting big, strong and muscular arms isn’t gonna be easy, especially if you don’t have access to the gym, which makes the whole muscle building process a kazillion times more challenging to impossible.

But not to worry

Below I have 8 great arm exercises that will help you build both strength and arm muscle 💪 without the use of traditional gym equipment.

But before we jump into the exercises, let’s have a look at what muscles are our arms primarily made-up of…

So… What Muscles Are Our Arms Primarily Made-up Of?

Your arms are primarily made-up of three muscles; the shoulders, biceps and triceps.

  • Shoulders – are made up of three muscles, the front deltoid, rear deltoid and deltoid medial.
  • Biceps – is the large muscle that lies on the front part of the upper arm.
  • Triceps – is the large muscle on the back of the upper arm.

Now… The workout you’ve all been waiting for

HERE ARE 8 BEST HOME EXERCISES TO BUILD BIGGER ARMS WITHOUT HEAVY WEIGHTS

Let’s begin with the triceps…

1. Diamond Push-ups

Diamond Push-ups, also known as tricep push-ups, are one of the most effective triceps exercise.

HOW TO? :

Step 1 – First thing is first. Get on a normal push-up position.

Step 2 – Position your hands close together, spreading your fingers to create a diamond shape with your index fingers.

Step 3 – Begin to lower your chest to the floor while keeping your back flat.

Step 4 – Press back up into a full arm extension and repeat.

Do 3 sets of 15-20 reps

2. Chair Dips

As you can see from the name, all you need is a chair.

HOW TO? :

Step 1 – Sit on a chair and place your hands behind your hips.

Step 2 – Lift yourself off the seat and walk your feet forward, while making sure that your hands are well secured on the chair so that you don’t slip off.

Keep your chest elevated and head up

Step 3 – Breath in as you lower your body down, bending your elbows until they’re at 90 degrees.

Step 4 – Breath out as you Push-up to your starting position with your arms fully extended.

Do 3 sets of 15-20 reps

3. Plank Ups

Apart from targeting the triceps, biceps and your abdominal muscles,etc. Plank push-ups help build full-body strength, strengthen the core and work upper and lower body muscles.

HOW TO? :

Step 1 – Start in a high plank position with your body in a straight line from your head to your toes and your hands directly under your shoulders.

Step 2 – Without losing your form and in a very controlled motion, lower onto your right forearm, then onto your left forearm.

Step 3 – Place your right hand onto the ground. Then engage your core and push your body back up into a high plank. Your right arm will be doing the work as your left arm follows.

Step 4 – Perform 12 reps starting with your right hand, then 12 reps starting with your left hand. Or, alternate sides.

Do 2 sets of 12 reps

Now for the biceps…

4. Doorway Rows

For the first bicep exercise we gonna use a doorway.

Doorway rows (also known as bodyweight rows) not only target the biceps, but also work on your back strength and size, including the forearms, and many more.

HOW TO? :

Step 1 – Stand in front of a doorway with the door open and your feet close to the frame of the door.

Step 2 – with one hand grab the frame and slowly lean back until your elbow if fully extended. You wanna do your best to keep your hips in a straight line with your head and your feet.

Step 3 – Once you’re in position, pull your body up towards the frame with one arm, then slowly lower down and repeat.

Keep in mind that the further you walk your feet forward around the frame, the more you will be leaning back and the more challenging the exercise will be.

Do 2 sets of 12-15 reps

5. Backpack Bicep Curls

DID YOU KNOW – Bookbag bicep curls are almost just as effective as regular bicep curls at the gym.

HOW TO? :

Step 1 – Begin by filling your backpack with objects you can find around the house (e.g heavy books and 2L water bottles). Make sure the bag is heavy enough to challenge your biceps.

Step 2 – Grab the backpack hand strap with one hand using a strong grip.

Step 3 – Slowly curl the backpack toward your shoulder. Pause at the top for a second, then slowly lower it back to the starting position.

Do 2-6 sets on each arm for no more than 6 reps

6. Hammer Curls

Not only a great exercise for building forearms.

Hammer curls increase both bicep size and strength, boosts muscle endurance and strengthens grip.

HOW TO? :

For this exercise you will need a heavy object with handles . For example; a duffel bag filled with a bag of oranges, heavy encyclopedias or 3L bottles of milk filled with water or sand.

Step 1 – Just like the previous exercise. Begin by filling your duffel bag with heavy objects you can find around the house.

Step 2 – Grab the duffel bag hand straps on both sides using a strong grip.

Step 3 – Bend at the elbows, lifting your lower arms to pull the weight toward the shoulders.

Step 4 – Pause at the top for a second. Your thumbs should be close to the shoulders.

Step 5 – Lower the weight (bag) back to the starting position.

Do 2 sets of 12-15 reps

PRO TIP:

If you are new to this or any weight training exercise, try out 2 sets of 7 to 10 reps.

7. Inverted Rows

DID YOU KNOW – Inverted rows (AKA body weight rows) are a kajillion times better than pull-ups.

Say WHAAAT?

Turns out inverted rows target arms more than traditional pull-ups.

And the best part is, you can do this exercise pretty much anywhere, all you need is something to grab onto. For example, a sturdy coffee table or a chair.

HOW TO? :

Step 1 – Lie face-up flat on the ground and get a grip on a sturdy table.

Step 2 – Position your body in a straight line, from head to toe.

Step 3 – Lift the upper part of your body off the ground until your chest touches the table.

Step 4 – Hold on like that for a second then lower yourself back down to the starting position.

Do 3 sets of 15-20 reps

8. Push-ups With Reversed Hands

At the bottom we have; Push-ups with reversed hands (AKA ‘The Reverse Grip Push-ups’).

Don’t you dare or even think of underestimating this exercise just because it’s at the bottom.

In fact, this exercise works more muscle than all the above.

Primary Muscles Worked:

  1. Shoulders (deltoid major and minor)
  2. Chest (pectoralis major and minor)
  3. Triceps
  4. Biceps

Secondary Muscles Worked:

  1. Forearms
  2. Core muscles
  3. Lats and upper back

HOW TO? :

Step 1 – Get into a Push-ups position with your palms flat on the floor and your fingers pointing towards your feet.

Step 2 – Breath in as you slowly lower yourself down until you are a about an inch close to the floor.

Step 3 – Exhale and start pushing your body back up. Push through your palms like you would try to push the floor away from yourself.

Step 4 – Finish the exercise by extending your arms completely out.

Step 5 – Repeat.

Do 2 sets of 15-20 reps

CONCLUSION :

As the saying goes… Good things take time.

Or, is it???

Just joking 😁.

Just like anything worthwhile in life, building muscle isn’t easy, it’s hard and takes time.

But, lucky you I’m alive.

Lucky you, I feel your pain.

Consider yourself lucky, because the workout above will help you build muscle in no time.

PRO TIP – 3 or more sets of 6-8 reps will be good on all exercises.

Like I always say… NO PAIN. NO GAIN. THE REAL WORKOUT STARTS WHEN YOU WANT TO STOP.

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