The first exercise is the Tricep Floor extension. Make sure to place your hands a little bit in front of you to create a 90-degree angle in your elbows when touching the floor. You can even make this exercise harder by placing your hands a little bit forward, which also involves the core a lot more. If this exercise is too hard, you can also perform the exercise on your knees. It’s also possible to make progression by placing your hands a little bit forward. Perform 4 sets of 8 to 12 repetitions.

Exercise 2 – Overhead Extensions

The second exercise of this Bigger Arms Workout at Home is the Overhead Extensions with the rings. You can also perform this exercise with a bar if you have access to a bar. Make sure to move all the way down until your hands are behind your head, then press the rings away while keeping your elbows inwards. With this exercise it’s really important that you keep your body straight, you can do this by engaging your core and the glutes. You can make the exercise harder or easier by using a different height of rings or bar. Try to do 4 sets of 8 to 12 repetitions.

The third and last tricep exercise are the Bench Dips. In the photo, you can see that the tricep of Yannick is huge, which is another proof that you can definitely get bigger arms with bodyweight training. With this exercise, you want to make sure that you drop all the way down until you have a 90-degree angle in your elbows. you can make the exercise harder by using elevation for your feet or you can even add weights to your legs. 

The first Bicep exercise is the Bicep Curl. In this exercise of the Bigger Arms Workout at Home, we use rings. Try to bring the rings towards your forehead and extend the arms all the way down towards a hanging position. Make sure to keep your body nice and straight by engaging your core. If you don’t have access to rings, you can also do this exercise with Resistance Bands. Aim for 4 sets of 8 to 12 repetitions.

Exercise 5 – Hammer Curls

The next exercise for the biceps is the one-arm hammer curl. This is quite a challenging exercise. you have to grab the ring with a neutral grip and pull the ring towards your forehead. If it’s too hard to keep balance, you can also use a wide stance with your feet. But, make sure to keep your body nice and straight, so don’t lean too much to the side. You can also perform this exercise with Resistance Bands if you take the bands with a neutral grip. This exercise really targets the outer side of your biceps. Try to do 4 sets of 8 to 12 repetitions. 

The last exercise of this Bigger Arms at Home Workout is the Reversed Bicep Curl. You have to grab the rings and lean forward until you are in a hanging position. from here you have to use your biceps to get up straight again. If it’s too hard, you can take a few steps forward to make it easier. If you don’t have rings, you can also do the exercise with Resistance Bands. Tie the bands at something on the height of your waist. Walk forward until you feel a good stretch on the band. From here you have to pull the band all the way towards your shoulders and then extend the arms all the way backward.