6 Arm Exercises Without Weight You Can Do At Home

biceps-workout-at-home
22 Jul

While many upper-body exercises involve equipment like dumbbells and barbells, arm exercises without weights are a solid way to put your arm muscles to the test, too. So here is a compilation of 6 Arm Exercises Without Weights You Can Do At Home.

Step 1 : Start in a high plank with your palms flat, hands shoulder-width apart, shoulders stacked directly above your wrists, legs extended behind you, and your core and glutes engaged.

Step 2 : Tap your right hand to your left shoulder while engaging your core and glutes to keep your hips as still as possible.

Step 3 : Do the same thing with your left hand to right shoulder. That’s 1 rep.

Step 4 : Continue, alternating sides.

Step  1 : Place your palms flat on the floor, hands shoulder-width apart, shoulders stacked directly above your wrists.

Step 2 : Extend your legs behind you, feet hip-width apart.

Step 3 : Tuck your tailbone and engage your core, butt, and quads.

Step 4 : Hold here for a set amount of time.

Step 1 : Place your feet on a bench or any elevated step and get into a standard pushup position.  

Step 2 : Lower your body until your chest nearly touches the floor, pause then push yourself back to the starting position. Maintain proper form throughout by preventing your hips from Sagging at any point,  keep your core stiff by bracing your abdominal muscles and straighten your legs while placing your weight on your toes.

Step 1 : Place your hands on a bench and get into a standard push up position.

Step 2 . Lower your body until your chest nearly touches the bench. Pause, then push yourself back to the starting position. Maintaining proper form throughout by preventing your hips from sagging at any point. Keep your core stiff by bracing your abdominal muscles and straighten your legs while your weight on your toes. Then repeat.

Step 1 : Sit on the floor with your knees bent and feet flat and your back against a box or step. Place your hands on the box, fingers toward your body. If your box is high, like the one pictured here, place your hands on the box first, and then walk your heels out so you can comfortably lower your body in front of the box without hitting it.

Step 2 : Straighten your arms to lift your butt, then bend your elbows to lower yourself without sitting down completely. That’s 1 rep.

Step 3 : Keep your heels on the floor and your elbows pointed directly behind your body (not flared out to the side).

Step 1 : Start in a high plank with your palms flat, hands shoulder-width apart, shoulders stacked directly above your wrists, legs extended behind you, and your core and glutes engaged.

Step 2 : Walk your hands together so that your thumbs and forefingers form a triangle.

Step 3 : Bend your elbows to lower your chest toward the floor. Straighten your arms and push your body back up. This is 1 rep.

Step 4 : To make this easier, drop your knees to the floor. Just make sure to keep your core tight and your hips tucked.

4 Best Exercises for Forearm Muscles

forearms-workout
19 Jul

You’ve probably put a lot of work into strengthening your upper body to make lifting, pushing, and pulling heavy loads a cinch. But what about your grip strength? Chances are, unless you’re doing forearm workouts, it’s relatively weak. So here are 4 Best Exercises For Forearm Muscles.

Step 1 : Sit on a bench. Hold wrists passively extended. 

Step 2 : Using a barbell, inhale and curl your wrist up.

Step 3 : Exhale as you complete the movement. This exercise works the flexors of the wrist and fingers.

Step 1 : Sit on a bench. Hold wrists passively extended.


Step 2 : Using a dumbbell, inhale and curl your wrist up. 


Step 3 : Exhale as you complete the movement. This exercise works the flexors of the wrist and fingers.

Dumbbell Wrist Twist

Step 1  : Stand with Light Dumbbell in each hand with your arms at your sides, balms facing behind you. Bend your arms to curl the weights up until your forearms are parallel to the floor. This is the starting position.

Step 2 : Rotate your wrists until your palms face the ceiling, then back so your the floor one again. That’s the one repetition. 

Step 1 : Grab a barbell behind using an underhand grip while keeping your arms straight. Hang the barbell so that it rests on your extended fingers. 

Step 2 : Flex your wrists to raise the barbell up as high as possible.

Step 3 : Reverse the movement to lower the barbell.

Ultimate Triceps Exercises for More Defined Triceps

triceps-workout
18 Jul

There are so many good triceps exercises that will make your triceps larger, but we have compiled a list of the Ultimate Triceps Exercises for More Define Triceps.

Step 1 : Stand facing the machine with your hands on the bar and your elbows against your side. Inhale and straighten your arms, but don’t separate your elbows from you. Exhale as you complete the movement

Step 1 : Hold your arm in full extension up above your body. Make sure your elbow is facing away from your boy. With your non-weight bearing hand, grab and support your other arm just below the elbow.

Step 2 : Lower the weight down, bending at your elbow, Once the forearm is parallel to the floor you may bring the arm back to full extension.

Step 1 : To Begin, stand up holding a barbell using a pronated grip (palms facing forward) with your hands close than shoulder width apart from each other. Your feet should be about shoulder with apart. Now elevate the barbell above your head until your arms are fully extended

Step 2: Keep your elbows in. This will be your starting position. Keeping your upper arms close to your head and elbows in perpendicular to the floor, lower the resistance in a semicircular motion behind your head until your forearms touch your biceps.

Step 3 : Tip : The upper arms should remain stationary and only the forearms should move. Breathe in as you perform this step. Go back to the starting position by using the triceps to raise the barbell. Breathe out as you perform this step.

Dumbbell Triceps Extension

Step 1 : Lie on a flat bench holding a dumbbell in each hand with your arms extended straight up from your shoulders. Inhale and slowly bend your arms, then return to the starting position, exhaling as you complete the movement.

Triceps Dips

Step 1 : Place your hands on the edge of a flat bench and rest your feet on another bench. Assume torso-leg angle of about 90 degrees.

Step 2 : Inhale and bend your arms. Straighten your arms to return to the starting point, exhaling as you complete the movement. 

One Arm Reverse Pushdown

Step 1 : Stand facing the machine and grasp the handle with an underhand grip. Inhale and straighten your arm.


Step 2 Exhale as yo complete the movement.

The Best Biceps Exercises for Bigger Arms

biceps-workout
18 Jul

Large and strong biceps are every young mans dream. And just for our customers we have compiled a list of our favorite and personally The Best Biceps Exercises for Bigger Arms.

Step 1 : Stand with feet about hip-width apart, abs engaged as you hold medium heavy dumbbells in front of your thighs. Squeeze the biceps and bend the arms, curling the weights up towards the shoulders.
Step 2 : Keep the elbows stationary and only bring the weight as high as you can without moving the elbows. Slowly lower the weights, keeping a slight bend in the elbows at the bottom (e.g. don’t lock the joints and try to keep tension on).

Step 1 : Starting from the same initial position for standard biceps curl, hold the bar with both arms extended downward, gripping the bar with your palms facing up. 


Step 2 : Lift the bar, but instead of keeping both elbows locked to your side and lifting in an arc, allow both elbows to move backward in order to “drag” bar in a straight line directly up to the front of your body.

Step 1 : Using an underhand grip, hold onto a curl bar. Rest your upper arms on the sloping preacher bench, as illustrated, while holding the bar at an a arm’s length in front. Try to have a slight bend in your elbows.

Step 2 : Lift the bar as high as possible while keeping your upper arms firmly planted on the pad.

Step 3 : Pause, then slowly return the bar to the starting position.

Step 1 : Hold a dumbbell in each hand with your palms and weights facing outward. Your arms should form a 90 degree angle.

Step 2 : Keeping your elbow close to your body and in a steady position, curl the weight up towards your shoulder. Lower weights slowly back to starting position. 

Step 1 : Start by sitting on the edge of the bench holding the dumbbell in your right hand. Let the right arm hang straight down with the elbow resting on the inside of the knee.

Step 2 : Lean forward so your torso is over your legs, and place the left hand on the left knee.

Step 3 : Bending at the elbow, curl the dumbbell up to shoulder level pause momentarily before slowly lowering the weight to the starting position.

Step 1 : Attach a straight bar to the low pulley of a cable station. Then grab the bar with a shoulder-width, underhand grip and hold it at arm’s length just in front of your thighs. Try standing straight with your upper arms tucked against your sides and your feet hip-width apart. Your knees should be bent slightly.

Step 2 : Curl the bar toward your chest as far as you can without allowing your upper to move. 

Step 3 : Pause, then slowly return to the starting position.

Step 1 : Hold a barbell hand with your feet about shoulder width apart. Hang both arms down in front of your body, fully extended with your palms facing toward your body.

Step 2 : Raise the dumbbells up to the height of your shoulder while keeping your elbows fixed in position your sides.

Step 3 : Return to starting position by lowering the barbell back to the original straight arm position.