Arm Day: How to Get Bigger Arms

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Arm Day: How to Get Bigger Arms With and Without Weights  

For most fitness maniacs, arms, just like the core and abs, are the most important muscle group. Men want stronger and bigger arms while women go for leaner and more toned arm muscles.

While it is at the forefront of most people’s mind, most people think of arms as one of the trickiest muscle group to work on. This is because most arm workouts require weights. And with the COVID-19 pandemic when going to the gym is not an option, this could be even more challenging. Fortunately, there are numerous arm exercises that you can simply do anywhere.

Below we have compiled a list of arm workouts with and without weight that you can do at home. All you have to do is to set aside a few days of the week where you focus more on your arm muscles. Having a few arms day in the week can result in bigger and stronger arms even if you continue to workout at home.

For most fitness maniacs, arms, just like the core and abs, are the most important muscle group. Men want stronger and bigger arms while women go for leaner and more toned arm muscles.

While it is at the forefront of most people’s mind, most people think of arms as one of the trickiest muscle group to work on. This is because most arm workouts require weights. And with the COVID-19 pandemic when going to the gym is not an option, this could be even more challenging. Fortunately, there are numerous arm exercises that you can simply do anywhere.

Below we have compiled a list of arm workouts with and without weight that you can do at home. All you have to do is to set aside a few days of the week where you focus more on your arm muscles. Having a few arms day in the week can result in bigger and stronger arms even if you continue to workout at home.

Arm Day: How to Get Bigger Arms

Downward Dog Push-Ups 

Arms Workout Without Weight

Not all arm workouts need weight. You can try some of the workouts highlighted below and see your muscles grow bigger and stronger even without adding weight to your workout regime. 

Downward Dog Push-Ups

This famous yoga pose can be slightly modified and added to your arm day as an excellent weight free arm workout. It focuses on your triceps and shoulders along with your core muscles. All you have to do is to start from plank/standard push up position.

Now push up into the downward dog position as you lower your forehead. Hold this position for 30 seconds. Use your triceps to lift yourself back up into the plank position.

These push-ups are different from regular push-ups because you are using your triceps instead of distributing weight on your entire arm. So your triceps work a lot more in this type of push-ups. 

This famous yoga pose can be slightly modified and added to your arm day as an excellent weight free arm workout. It focuses on your triceps and shoulders along with your core muscles. All you have to do is to start from plank/standard push up position.

Arm Day: How to Get Bigger Arms

Downward Dog Push-Ups 
Demonstrated by @jesse_k_fitness

Now push up into the downward dog position as you lower your forehead. Hold this position for 30 seconds. Use your triceps to lift yourself back up into the plank position.

These push-ups are different from regular push-ups because you are using your triceps instead of distributing weight on your entire arm. So your triceps work a lot more in this type of push-ups. 

Bodyweight Dips

Just like a downward dog push-up, you are using your body weight to gain strength in your arm. Ideally, it would help if you did this workout using a bench. But if you are trying it at home, you can also do it on the floor.

Bodyweight dips work on and strengthen your triceps. Start by lifting your body weight on your hands and legs, with your core and face facing the ceiling. Your hands should be shoulder-width apart, and your buttocks raised well above the ground, in line with the rest of your body.

Now slowly start lowering your body by flexing your elbows. Make sure you lower your hips but do not touch the ground. Hold the position for 30 seconds. Now using your triceps, lift your body back into the starting position.

As a beginner level workout, repeat this workout for 3-5 times. As you continue to master it, gradually increase repetitions and go up to 10 sets.

Just like a downward dog push-up, you are using your body weight to gain strength in your arm. Ideally, it would help if you did this workout using a bench. But if you are trying it at home, you can also do it on the floor.

Bodyweight dips work on and strengthen your triceps. Start by lifting your body weight on your hands and legs, with your core and face facing the ceiling. Your hands should be shoulder-width apart, and your buttocks raised well above the ground, in line with the rest of your body.

Arm Day: How to Get Bigger Arms

Bodyweight Dips 

Now slowly start lowering your body by flexing your elbows. Make sure you lower your hips but do not touch the ground. Hold the position for 30 seconds. Now using your triceps, lift your body back into the starting position.

As a beginner level workout, repeat this workout for 3-5 times. As you continue to master it, gradually increase repetitions and go up to 10 sets.

Towel Curl

Arm Day: How to Get Bigger Arms

Towel Curl 

A towel curl is one of the best bicep workouts that you can try at home without weight.

Use a towel to create a sling that can be used as a resistance for a more intense arm workout. Take a large bath towel and fold it a few times to make a roll. Now hold one end of the towel in each of your arms. Stand by leaning against the wall and place your right foot around one foot's distance in front of you.

Now position your left foot in the center of the towel. Keep your upper arms still as you curl the edge of the towels towards you. Since your foot will resist the movement, your biceps will work, and you will feel your upper arms working.

Arms Workout with Weight

If you want to add weight in your arms workout regime, you can continue to do so by staying at home. Below, find a few arms workouts that require weight but do not necessarily require you to hit the gym. 

Dumbbell Biceps Curl

Arm Day: How to Get Bigger Arms

Dumbbells Biceps Curl 

With dumbbells of your choice of weight, you can easily add this workout in your arms day workout plan.

Start by standing tall and hold a dumbbell in each hand with your palms facing forward. Now with your elbows tight, curl up the weight up to the shoulder and squeeze your biceps at the top. You don’t have to hold this position and you can bring your arm back to where you started.

Ideally, you should go for 10 repetitions of each arm. Repeat 1-2 sets of 10 repetitions, and as you gain momentum, you can add more sets and more to your biceps. 

Dumbbells Triceps Extension

Arm Day: How to Get Bigger Arms

Dumbbells Triceps Extension 

Again it would help if you use dumbbells, but this time, you are targeting a different muscle group; triceps.

Stand straight and hold the weight in both your arms. This time, stretch your arm such that you lower the weight behind your head. Now straighten the arm and return to the original position.

Repeat this movement around 10 times and complete 1-2 sets of 10 repetitions of each arm. As your hands get used to this workout, you can continue to add more sets and more weight to your dumbbells and eventually more strength to your triceps. 

Incline Dumbbell Biceps Curl

This arm workout with weight is again targeted towards your biceps. But instead of standing position, this workout requires you to sit on an inclined bench.

As you sit, hold a dumbbell in each hand, and your elbows tightly fixed to your sides. Using your biceps, lift up the weights up to your shoulders and return back to the starting position.

Remember, a few repetitions won’t help unless you incorporate a few sets in your arm day workout.

Final words

Arms workout is a must if you want to improve on the muscle strength and overall look of your body. We hope you find this post useful in these times of uncertainty where it is important to stay safe without compromising on your fitness.  

Arm Day: How to Get Bigger Arms

Bodyweight Dips 

Arm Day: How to Get Bigger Arms

Towel Curl

Towel Curl

A towel curl is one of the best bicep workouts that you can try at home without weight.

Use a towel to create a sling that can be used as a resistance for a more intense arm workout. Take a large bath towel and fold it a few times to make a roll. Now hold one end of the towel in each of your arms. Stand by leaning against the wall and place your right foot around one foot's distance in front of you.

Now position your left foot in the center of the towel. Keep your upper arms still as you curl the edge of the towels towards you. Since your foot will resist the movement, your biceps will work, and you will feel your upper arms working.

Arms Workout with Weight

If you want to add weight in your arms workout regime, you can continue to do so by staying at home. Below, find a few arms workouts that require weight but do not necessarily require you to hit the gym. 

Dumbbell Biceps Curl

With dumbbells of your choice of weight, you can easily add this workout in your arms day workout plan.

Start by standing tall and hold a dumbbell in each hand with your palms facing forward. Now with your elbows tight, curl up the weight up to the shoulder and squeeze your biceps at the top. You don’t have to hold this position and you can bring your arm back to where you started.

Ideally, you should go for 10 repetitions of each arm. Repeat 1-2 sets of 10 repetitions, and as you gain momentum, you can add more sets and more to your biceps. 

Arm Day: How to Get Bigger Arms

Dumbbell Biceps Curl 

Arms Workout with Weight

If you want to add weight in your arms workout regime, you can continue to do so by staying at home. Below, find a few arms workouts that require weight but do not necessarily require you to hit the gym. 

Dumbbell Biceps Curl

With dumbbells of your choice of weight, you can easily add this workout in your arms day workout plan.

Start by standing tall and hold a dumbbell in each hand with your palms facing forward. Now with your elbows tight, curl up the weight up to the shoulder and squeeze your biceps at the top. You don’t have to hold this position and you can bring your arm back to where you started.

Ideally, you should go for 10 repetitions of each arm. Repeat 1-2 sets of 10 repetitions, and as you gain momentum, you can add more sets and more to your biceps. 

Arm Day: How to Get Bigger Arms

Dumbbells Triceps Extension 

Dumbbells Triceps Extension

Again it would help if you use dumbbells, but this time, you are targeting a different muscle group; triceps.

Stand straight and hold the weight in both your arms. This time, stretch your arm such that you lower the weight behind your head. Now straighten the arm and return to the original position.

Repeat this movement around 10 times and complete 1-2 sets of 10 repetitions of each arm. As your hands get used to this workout, you can continue to add more sets and more weight to your dumbbells and eventually more strength to your triceps. 

Dumbbells Triceps Extension

Arm Day: How to Get Bigger Arms

Dumbbells Triceps Extension 

Again it would help if you use dumbbells, but this time, you are targeting a different muscle group; triceps.

Stand straight and hold the weight in both your arms. This time, stretch your arm such that you lower the weight behind your head. Now straighten the arm and return to the original position.

Repeat this movement around 10 times and complete 1-2 sets of 10 repetitions of each arm. As your hands get used to this workout, you can continue to add more sets and more weight to your dumbbells and eventually more strength to your triceps. 

Incline Dumbbell Biceps Curl

This arm workout with weight is again targeted towards your biceps. But instead of standing position, this workout requires you to sit on an inclined bench.

As you sit, hold a dumbbell in each hand, and your elbows tightly fixed to your sides. Using your biceps, lift up the weights up to your shoulders and return back to the starting position.

Remember, a few repetitions won’t help unless you incorporate a few sets in your arm day workout.

Incline Dumbbell Biceps Curl

This arm workout with weight is again targeted towards your biceps. But instead of standing position, this workout requires you to sit on an inclined bench.

As you sit, hold a dumbbell in each hand, and your elbows tightly fixed to your sides. Using your biceps, lift up the weights up to your shoulders and return back to the starting position.

Remember, a few repetitions won’t help unless you incorporate a few sets in your arm day workout.

Final words

Arms workout is a must if you want to improve on the muscle strength and overall look of your body. We hope you find this post useful in these times of uncertainty where it is important to stay safe without compromising on your fitness.  

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The leggings Jesse is wearing:

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