Exercises To Build Bigger Arms Without Heavy Weights…
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.