Bigger Arms Workout at Home
Most of the gyms in the world are closed right now, that’s why Calisthenics and bodyweight training gets even more important. You probably got here because you want bigger arms, but is this possible without weights? Of course!
In this blog and video, we are going to focus on the biceps and triceps to get bigger arms. Firstly, we start with the tricep exercises. Secondly, we will focus on the biceps to create a sick pump! This Bigger Arms Workout at Home can be done at home or outside at for example the park. All the Calisthenics exercises are for beginners and intermediate people, everyone can perform this Calishtenicshome workout. Are you ready to get some bigger arms? Read this blog and make sure to watch the tutorial video down below!
Tricep home exercises to get bigger arms
Exercise 1 – Tricep Floor extensions
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.
”Not the strongest, but stronger than yesterday.”
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.
Exercise 3 – Bench Dips
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.
Bicep home exercises to get bigger arms
Exercise 4 – Bicep Curls
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.
”Nothing will work unless you do.”
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.
Exercise 6 – Reversed Bicep Curls
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.