#HomeArmWorkouts

[369rocks]

Exercises To Build Bigger Arms : What makes a honk a honk? Confidence! And let's admit it, having big biceps is definitely important. If you're looking at your arms and thinking, "I've got confidence, no worries," then this article is for you. Here, we present a set of exercises that can help you bulk up your biceps and triceps while working out at home. By focusing on both muscle groups, you'll not only achieve bigger arms but also improve your overall strength, power, and mobility. 1. Diamond Pushup Diamond Pushup Next The diamond pushup is a demanding exercise that specifically focuses on strengthening the triceps. Start by positioning your hands on the mat beneath your chest, forming a diamond shape with your fingers spread apart and thumbs touching. Keep your legs straight or place your knees on the floor, while maintaining a flat back and keeping your arms close to your sides. Lower your body towards the floor, aiming to touch your chin or chest, and then push yourself back up. For optimal results, aim to complete four sets of twelve to fifteen repetitions, with a 45-second rest between each set. This exercise helps in extending the arms and straightening the elbows, providing an effective workout for the triceps muscles. Next 2. Kickbacks Kickbacks Prev Next Kickbacks are a highly effective exercise that targets all three heads of the triceps. To perform kickbacks, start by placing your right foot on a step or platform and rest your right forearm on your thigh for stability. Hold a weight in your left hand and pull your elbow up to torso level. From there, extend your arm behind you, focusing on feeling the triceps muscles contract. Aim to complete one set of twelve repetitions, and consider doing one to three sets depending on your fitness level. It is crucial to maintain stability in your upper arm throughout the exercise to maximize its effectiveness. By incorporating kickbacks into your routine, you can effectively tone and strengthen your triceps muscles. Prev Next 3. Chair Dips Chair Dips Prev Next Chair dips provide a modified version of regular dips, focusing on the triceps and generating tension in the arms. Start by sitting on a chair with your hands positioned outside of your hips. Lift your body off the chair using your hands' strength and lower yourself down by bending your elbows to approximately 90 degrees. Throughout the exercise, ensure that your elbows are pointing behind you and keep your shoulders away from your ears. To adjust the difficulty, you can bend your knees for an easier variation or extend them for a more challenging workout. Aim for twelve repetitions and consider completing one to three sets based on your comfort level and fitness goals. Chair dips are a great way to engage your triceps and enhance upper body strength. Prev Next 4. Close Grip Bench Press Close Grip Bench Press Prev Next The close grip bench press is an exercise that specifically targets the triceps, promoting muscle growth and strength. Begin by lying down on a bench or step, grasping a barbell with your hands positioned shoulder-width apart. Bend your elbows and position the barbell over your rib cage. Press the barbell straight up, focusing on feeling the triceps muscles engage and contract. Aim to complete three sets of twelve repetitions, allowing yourself a 45-second rest between sets to enhance blood flow and optimize results. The close grip bench press is an effective way to build triceps strength and add mass to your upper arms. Prev Next 5. Inverted Row Inverted Row Prev Next The inverted row is a versatile exercise that can be performed using any object you can grip onto. To do this exercise, lie flat on the ground and grab onto a sturdy chair, coffee table, or similar object within your reach. Lift your upper body off the ground, hold the position for a few seconds, and then lower yourself back down.

The key to this weightless exercise is to focus on performing multiple repetitions. Aim for three sets of twelve repetitions, taking short breaks in between sets. The inverted row is an effective way to work your upper body muscles and can be done anywhere with minimal equipment. Prev Next 6. Arm Rotations Arm Rotations Prev Next Arm rotations are deceptively simple but highly effective exercises that engage the biceps, triceps, and shoulders. Begin by making circles with your arms, starting with small rotations and gradually increasing the size with each repetition. The key to this exercise is repetition, as it helps build strength and muscle endurance. After continuously performing arm rotations for about two to three minutes, you will start to feel the strain in your targeted muscles. To make the exercise more challenging, you can incorporate a resistance band for added resistance. Arm rotations are a great way to engage multiple upper body muscles and improve overall arm strength. Prev Next 7. Towel Bicep Curls Towel Bicep Curls Prev Towel bicep curls are a unique exercise that requires a towel and a heavy bag. Insert the towel through the top of the bag, grip both ends of the towel, and lift the bag, adjusting the resistance by adding weight to the bag if desired. This exercise effectively targets both the biceps and the brachialis, a muscle underneath the biceps that contributes to widening the arm. Aim to complete three sets of twelve repetitions, focusing on maintaining proper form throughout the exercise. Towel bicep curls provide an excellent way to strengthen and tone your biceps while engaging the supporting muscles for a well-rounded upper arm workout. Also Read : 9 Best Stretches And Exercises For Relief Lower Back Pain Conclusion By incorporating these seven exercises into your home workout routine, you can build bigger arms without heavy weights. Remember to target both the biceps and triceps for balanced muscle development. With consistency and dedication, you'll achieve the confidence and strength you desire. So, let's get started and unleash the power of your arms! Source Image : discord.com Prev

[rickwestman]

FULL ARM WORKOUT is now uploaded to my Website. Just click the link in my bio and goto home workouts. Fun fact: I personally don’t train triceps as hard as any other muscle but they seem to be developing well, maybe from over pressing on chest days💪🏻 But slowly I’m increasing the amount of calories I burn with the added exercises of cardio and building my backyard. Current weight is now 77kg and I’m happy to maintain this weight so my performance doesn’t drop and my recovery time. My tack tic now is to find a stable training regiment of twice per day and then match the calories I need so I’m not storing fat but not losing weight. Then I know I will be ready to smash these gym sessions and show you guys some crazy training videos. #armworkout #homearmworkouts (at Geelong, Victoria) https://www.instagram.com/p/CA4vu06JxJM/?igshid=1lhlhad3bncfw