Achieving the arms of your dreams doesn't have to incorporate barbell curls or dumbbell hammer curl exercises. Using your own body weight offers resistance to develop your biceps and triceps muscles. These movements allow you to break free from the typical weight room and workout wherever you wish.
Chinups
Chinups use bodyweight resistance to target your biceps while lifting your body up above the bar. Raising your body using your biceps places a great amount of resistance on these relatively small muscles. Greater resistance used during exercise increases biceps strength and overall size. Use the chinup exercise by gripping the bar slightly wider than shoulder-width with your palms facing your body. Slowly begin lowering your body until you reach a full extension with your arms. Lift yourself up until your chin reaches above the bar. Once you clear the bar, slowly lower to the hanging position and repeat.
Inverted Rows
Inverted rows use the biceps muscles as dynamic stabilizers to perform this movement. Execute the inverted row by lying on your back with feet together under a secured bar positioned either on a squat rack or smith machine. Grasp the bar using an overhand grip just slightly wider than shoulder width. Pull your upper body up until your chest touches the bar. Keep your body straight throughout the entire exercise. Lower yourself to a full arm extension and repeat.
Pushups
Pushups are employed by the military because they can be performed anywhere and no equipment is needed. Pushups recruit the chest, shoulders and triceps muscles to assist in your arm-training goals. Start the pushup by lying on the floor with your feet together and hands placed shoulder-width apart. Push your body up while maintaining a straight body that lines up with your hips. Once you achieve a full extension with your arms, slowly lower yourself to a 90-degree elbow bend.
Bench Dips
Bench dips place demand on your triceps to gain muscle in your arms. For this movement, sit on the inside of a bench. Place your arms on the edge of the bench and move your rear end off the bench. You can place your feet out in front of you on the floor or on another bench. Slowly lower yourself until you reach a comfortable stretch in your chest and shoulders. Raise your body up while focusing on contracting your triceps throughout the entire movement.
Member Comments