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.

    28 replies to "5 BEST Exercises To Build Bigger Arms Without Heavy Weights (DO THESE!)"

    • Live Anabolic

      This is a message I preach all the time…You CAN build big arms WITHOUT heavy weights…And I’m going to show you the 5 best exercises to do so in today’s brand new video…

      • billy bobs

        yes you can……..if you are on the juice like you are…………..gtfo oh

      • billy bobs

        @cameriqueTV you are clueless you mean

      • Francisco Trujillo

        @James Gilmore

      • Skip Haudegen

        Absolutely RIGHT ! Its called BODY(BUILDING)
        …NOT…WEIGHT(LIFTING)…! Greets from an 62 YEAR old,(Born 1960) Bodybuilder/ Bodybuilding Fan,from GERMANY 👋😎🖤❤️💛🇩🇪💪 * KEEP ON PUMPING* Greets/Grüße aus DEUTSCHLAND !

    • Bach's Car

      Thanks for the video Gary! I do 3 different triceps exercises on 3 consecutive days (overhead, skull crushers, kickbacks), and the benefits are noticeable! I had a love/hate relationship with 21’s when they would come up on my workout schedule. I hated the prospect of doing them, they hurt while I was doing them, but I absolutely loved the results I got by doing them!. The hate has turned to mutual respect and something I look forward to doing now, because the results are unbeatable.

    • Virginia Hooven

      Good Morning I just watched this Video and definitely looks like something I’ve been looking for I have very limited limitations due to my disabilities. My most worst area is my arms especially those bat wings LOL . Thank You will come back with Results 😀

    • hivoltagefx4

      Great channel! I’ve learned so much from you and I am seeing gains especially for me being 55!

    • Kaushik Roy

      Thanks Gary, I am 60 and find this very effective. One question, you suggested to do twice a week. Inbetween days shall we stop doing any other arm related workouts?

    • Fastt Ed

      Excellent ! ! ! Knowledgeable ! ! I’ve been ‘at it’ for 50 years and you are exactly right on all points.

    • Mikey Broaddus

      Just turned 71,been care giving my wife for 3 years, cardio is good 2 miles everyday for the last 3 months One day per week rest, Time to get some mass Back into it ,common sense stuff for us Older guys, Thanks so very much, Great instruction, I’m IN .

    • Karl Decathlon

      I’m over 70 and have trained in a variety of ways my whole life. In strength training, I used to lift weights so heavy that I could just do 8-12 reps. There is general scientific consensus in sports science that at least 60% of the maximum possible weight should be taken for muscle growth. Too light weights do not lead to muscle growth but only promote endurance.

    • levil401

      Real informative great video for men of my age(50, 51 on June 25th) I’m one of those who had the elbow joint pain and I stopped working out for awhile but I’m back to it now but I will definitely try this out today..

    • Ari

      Ive been looking for workout videos specially focused for people over 40s and beyond. Not many out there and lots of content makers made videos for young gym guys. So this is the best channel. Im 44 and i wanna thank live anabolic for creating channel for people of our age group. Thank you. 🙏💪

      • Live Anabolic

        Glad to have you here Ari!

    • Shonix Gaming

      Exercise #1 (Overhead DB Tricep Extension) – 2:23
      Exercise #2 (Dumbbell Skullcrusher) – 3:51
      Exercise #3 (Close-Grip Pushup) – 5:19
      Exercise #4 (Dumbbell 21s) – 8:00
      Exercise #5 – (Dumbbell Incline Curl Hammer) – 9:37

    • Steve Gant

      Wow, what a great video! I’ve been doing more reps at the gym with lower weights, but I’ve been using machines! I’m now planning to introduce your dumbbell exercises to my work out! Thank you Sir!

      • Live Anabolic

        Appreciate you saying that Steve!

      • Steve Gant

        @Live Anabolic I just got back from the gym and my arms feel pumped, and I did everything you did! I think I’m going to be sore tomorrow! I’m 53!

    • Ron Miller

      I’m 58 and I tried your arm workout . You are on point. I really got a good bicep and tricep workout. I will continue following the protocol thank you again

    • Robbie Johnson

      Great video I have been doing 50 reps I get a pump and do 20 minutes cardio so at the end of the work out 300 reps all light weight lam 62 and my job about 40 thousand steps a week 1 work out on weekend 2 work outs during the week 50 to 55 hours a week thanks for your videos

    • Denis Poirier

      After 2 days I felt soreness in my triceps. I haven’t had sore triceps as far as I can remember .The close grip pushups were difficult I must admit. Great workout to change things up ! Thanks !

    • O GZL

      I thank you for your videos. I have learned a lot from you. Keep up the good work. 🙂

    • Richard Fajardo

      Amazing results been doing this for a year now along with others thanks Gary God bless

    • Extra Income Suz

      I’m near retirement age, a woman, and want to keep muscle tone in my arms. I’ve lifted weights, off and on, since my teens whether body weight or dumbbells. This is an excellent video with emphasis on form and tension. Thank you for making this arm video! 😍

      • Rxonmymind

        Congrats on getting near retirement. Also don’t be afraid to buy the HEAVY duty resistance bands (the one inch flat wide ones) to take with you on the road if you go on a trips. Helps a lot in keeping toned. Do squats with them, “bench” press(band is behind your back and you push with your arms) overhead press etc. The correct bands are awesome.

    • Axel Wemhoener

      Awesome! Everything is feeling better with this new excercises 👍🏻

    • Kumaran Naidu

      Loved this video. Thank you sir. Motivated me to get my dumbbells out

Comments are closed.