Working Your Biceps

These are the 5 Best Bicep, Tricep, and Shoulder Exercises that you can do at home without the use of any gym equipment. Learn exactly how to set up a workout that you can do anywhere to build bigger arms..
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Your arms are primarily made up of three muscles the shoulders, biceps, and triceps. And each of these muscles can be further divided into multiple muscle heads. With the shoulder, you have three heads that make up a front, middle, and back portion. Then the bicep has two heads, a long head, and a short head, and the tricep has three heads including a long head, a lateral head, and a medial head. To target all of these muscles for optimal Arm development you’ll have to incorporate a variety of exercises. But if you don’t have access to a gym it becomes much more challenging to train your arms and that’s especially the case with muscles like your biceps. So that’s why today I want to go over the 9 best exercises you can do to develop your arms at home without the use of traditional gym equipment like barbells, dumbbells, and cables. At the end of the video, I’ll also provide specific sets and reps for each exercise so you can perform them together as a workout..
Now the very first exercise that I want to start with is going to be a bicep exercise and honestly if you’re only using your body weight the number of exercise options that you have for biceps will be pretty limited without gym equipment. Of course, you can do pullups but for that, you’ll need a pullup bar. There r also exercises like bicep pushups but that targets mostly your triceps and shoulders and are not very effective for the biceps. You can raise your upper body up on two platforms to help target your biceps better but this still doesn’t allow for proper flexion of the elbow joint through a full range of motion. Instead, it’s more of an isometric contraction. So for your first bicep exercise, we’re going to use a doorway for single-arm doorway rows. Now if you don’t have a sturdy door frame don’t worry I’m going to give you an alternative but to set this one up you would stand in front of the doorway with the door open and your feet close to the frame of the door. Then with one hand grab the frame and slowly lean back until your elbow is fully extended. You want to do your best to keep your hips in a straight line with your head and your feet, and then once you’re in position you’re going to pull your body up towards the frame with one arm. Then slowly lower back down and repeat for reps. Keep in mind that the further you walk your feet forward around the frame the more you’ll be leaning back and the more challenging the exercise will become so this is very similar to how trx rows work. Now, if you don’t have a sturdy door frame or if this one bothers your hands, for your first exercise you can do curls by just using your leg. To perform these you would want to lean back against something to help maintain balance. Then you’re going to raise and rotate one of your legs and place that ankle into your opposite hand. Bend your upper body slightly and from that position, you’re going to resist by pushing down with your leg as you curl up and down with your bicep. Now I’m normally not a big fan of exercises that require you to create your own resistance because that resistance may become inconsistent throughout the exercise. But this exercise in particular actually does work very well even tho you have to create some of your own resistance because unless your super flexible muscles in your leg like your gluteus medius will automatically provide more and more resistance as you stretch them while curling your arm up. So even if this one looks a little odd if you give it a shot you’ll definitely feel plenty of tension in your bicep..
Next, we have a great bodyweight tricep exercise the plank up-down. To begin you’ll get down into a pushup position, once again concentrating on keeping your core tight. Then lift one hand off the floor, bend your arm, and lower yourself down on that forearm. From there repeat the same process on the other side so that you’re now down on both elbows in a traditional plank position. Once your down alternate sides once again by extending the elbow that you originally lowered to the ground, pressing yourself up, and planting your hand in place of your forearm. Then repeat the same thing on the other side and repeat for reps. Now each time that you perform the next rep you’ll want to alternate the side that you lower yourself down on first. Even though it may sound like it requires a lot of coordination it really doesn’t.

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How to get big biceps without equipment http://athleanx.com/x/equipmentfreeworkouts.
Most people think that doing bodyweight workouts means that you can’t do any bodyweight biceps exercises. This would be wrong. In fact, in this video I show you three bicep exercises that you can do without any equipment if you want to know how to get big biceps at home!
With bodyweight biceps exercises or any other exercises for that matter, you want to be sure that you are providing resistance and muscle overload. This resistance does not have to come in the form of dumbbells, barbells or even using pullup bars. All it takes is you positioning your own body in a way that you can use it for the resistance on bodyweight biceps exercises..
In the first body weight exercise, I show you how to simulate a barbell curl using your leg! Yes, using your own leg to show you how to get big biceps! The key here is to realize that unless you’re Gumby you likely won’t be able to lift your leg up to the level of the chest required to get a full contraction on the biceps muscle. However, if you lean your torso forward and stabilize yourself against a wall for balance you can actually get peak biceps while modifying the strength curve to match the position. This helps you to really work your biceps without weights or machines..
In the next biceps exercise without equipment, you lie on your side and position your body so you need your arms to lift you up (not your abs). This bicep bodyweight exercise can be a definite option if you are wondering how you can get bigger biceps at home since you can do this anywhere..
Lastly, an exercise that you can use to get bigger biceps that is still using just your own body (and now this time a door). This doorway curl exercise is awesome for taking the bicep through a longer range of motion and allows you to provide the resistance needed to build bigger biceps by lowering the angle of your body to the door..
It’s these kind of bodyweight exercise mistakes that people make (thinking that you can’t work biceps with bodyweight workouts) that might be holding you back. You can see a video we put together showing you the other most common mistakes with bodyweight training here http://www.youtube.com/watch?v=sqxAmFTGW-I.
For more bodyweight exercises and a complete workout program to build not just big biceps but an entire physique be sure to head to http://athleanx.com/xero for the new ATHLEAN XERO program..
For other videos on other exercises you can do at home without equipment, and information on supplements and nutrition be sure to subscribe to our youtube channel at http://youtube.com/user/jdcav24

Almost every guy wants to look strong and athletic. And if we’re not self-conscious about our abs (or lack thereof!), then it’s our puny little arms that have us looking in the mirror and sighing with disappointment. Wanna beef up them fast? Then you should know how to train correctly..
If you want really big bulky biceps, you’ll need to use the progressive overload method. It basically means adding more weight and intensity to your exercises with each set you do. But keep in mind that your arms aren’t just about the biceps. In fact, your biceps only make up 1/3 of your upper arms – the rest is all tricep! So, the rule of thumb is, if you want really big arms, you need to work on your triceps too..
Other videos you might like:
The Only 10 Exercises Men Need to Bulk Up https://www.youtube.com/watch?v=1adIsC3ddBQ&.
19 Foods to Build Muscle and Gain Weight Faster https://www.youtube.com/watch?v=NM4iBO3_N-k&.
6 Mistakes You Keep Doing at Trainings https://www.youtube.com/watch?v=1eMghzjpb78&.
TIMESTAMPS:
Incline Dumbbell Skull Crushers 0:56.
Reverse Grip Push-ups 1:52.
Cable Tricep Pushdowns 2:49.
Preacher Curls 3:45.
Barbell Curl 4:21.
Zottman Curls 4:55.
And don’t forget that… 5:32.
#bigarms #biceps #triceps.
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SUMMARY:
#1. Incline Dumbbell Skull Crushers. Lie down on an inclined bench with a dumbbell in each hand. Carefully bring your arms up overhead and keep your hands shoulder-width apart. Now, slowly bend your elbows to bring the dumbbells down towards your temples. Your upper arms shouldn’t move, only your forearms..
#2. Reverse Grip Push-ups. Get on the floor with your arms straight, hands in line with your shoulders, and your feet straight back behind you. Pull your core in – your stomach shouldn’t be hanging down. Now, for the reverse style, you’ll turn your hands in the opposite direction so that they’re pointing more toward your toes..
#3. Cable Tricep Pushdowns. Grab the cable with your hands close together and your palms facing down. Keep your elbows tucked at your sides and bent at a 90-degree angle. Now, straighten your elbows to bring the cable downward..
#4. Preacher Curls. Sit down on a preacher bench and place your upper arms on the support pad. Make sure your armpits are right up on that pad. You can grab an EZ curl bar, dumbbells, or a barbell. Whatever you choose, pull it up towards your chin, hold it there for a second, and then slowly straighten your arms and bring it back down..
#5. Barbell Curl. Stand up straight with your feet shoulder-width apart, head up, shoulders back, elbows tucked into your sides, and your chest out. Now, bring the barbell up to your chin by bending your elbows and engaging your biceps..
#6. Zottman Curls. For your final bicep exercise, you’ll need to grab some dumbbells and hold one in each hand with your arms down at your sides and your palms facing your body. Keeping your elbows locked at your sides, curl the weights up to your chin while turning your palms toward your face..
You need to take in more calories than your body requires right now with your current weight. And the best way to do that is protein. More specifically, you need lean protein, which can be found in eggs, nuts, fish, chicken, beef, pork, and low-fat dairy products, to name a few..
You also shouldn’t underestimate the importance of staying hydrated and well-rested. Water and sleep should be your best friends on your road to huge arms..
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This video FitnessFAQs will be showing you how to get bigger biceps with push ups, no weights needed. If the hands are adjusted so the fingers are facing backwards, the supinated grip will heavily stress the biceps muscle. This means you’re able to workout at home, with no equipment and no gym and still grow the size of your biceps.

In this 2-part video series of the best bicep and tricep workout, I’m going to be discussing the best arm workout and the best arm exercises based on science (10 studies) and our anatomical understanding of the arms. In part 1 of this series, I will be discussing the best bicep exercises and the best bicep workout for size and shape. The bicep curls variations shown in this video will help tremendously in putting more mass on your arms and will help develop your “bicep peak”. But it’s important that you don’t simply think about “getting bigger biceps”, as that should be the goal but equally as important is the shape and definition of your biceps. In order to get well-defined biceps and arms you need to train each part of the biceps – the long head, the short head, and the brachialis (as well as the brachioradialis). All these components, if properly trained, will help build an aesthetic looking arm with size, shape, and definition..
If you enjoyed this video, don’t forget to watch part 2 of this series when it’s out where I will be covering the best tricep exercises as shown by current scientific literature. And as always, please don’t forget to like the video, leave a comment down below, and subscribe to my channel! It really helps me out and motivates me to continue making videos like this. Cheers!
TRICEPS VIDEO (PART 2):
https://www.youtube.com/watch?v=osUnjgwoh_Y.
Bicep studies (6/10):
https://www.ncbi.nlm.nih.gov/pubmed/3431379.
https://www.ncbi.nlm.nih.gov/pubmed/7570586.
https://www.ncbi.nlm.nih.gov/pubmed/18356480.
https://www.ncbi.nlm.nih.gov/pubmed/16795030.
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3737788/.
https://www.ncbi.nlm.nih.gov/pubmed/7570586.
Additional credits:
Pietro Boselli for the anatomy:
https://www.youtube.com/channel/UC1lSkVg0HUiMxW3l-WRICGw.
Jeff Nippard for the “science-based workout series” idea:
https://www.youtube.com/user/icecream4PRs

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The perfect biceps workout should consist of exercises that not only hit the long and short head but also the brachialis, a totally separate muscle. In addition, it must put the biceps through its full range of motion and utilize both the flexion of the elbow and the supination of the hand. That said, even that won’t complete your biceps workout! In order to round out your biceps you need to also include techniques that create unique stresses on the muscle giving it no choice but respond. That is what we do in this video..
If you look at the main exercises that people do in their biceps workouts you will see a lot of curls. After all, a major function of the biceps is to flex the elbow..
This is a problem when it comes to complete biceps development your biceps likely get plenty of activation during your back workout so in order to take your development to another level you need to include unique methods of stimulation. Just because you are going through a full range of motion on the exercises that you are doing and performing the major roles of the muscle 9elbow flexion and hand supination) it does not mean that you are giving the muscle sufficient stimulus to force growth. We all know guys who can do tons of pull ups and heavy rows but don’t have the greatest bicep development..
The solution to this problem is to not forego the popular mass building exercises, those are still the foundation of our training, but we also need to add specialization exercises and techniques. With that said, here what the perfect biceps workout would look like:
Cheat Curls To Failure immediately into.
Barbell Drag Curl To Failure.
Perform for 3 Sets.
Weighted Chins To Failure immediately into.
Pulsed Contraction Chin Curls To Failure.
Perform for 3 Sets.
Incline Dumbbell Curls 3 sets to failure (Utilize the stretch reflex of the triceps technique).
Dumbbell Curl Trifecta 2 sets of 8 on each arm for each exercise.
– Cross supination (Emphasizes the long head of the biceps).
– Cross pronation (Emphasizes the brachialis ).
– No Money curls (Emphasizes the short head of the biceps).
When you put this together in as I’m suggesting here, you not only now hit the biceps through it’s full range of motion but you hit every area of the biceps as well and in a fashion they’re not likely grown accustom to. Advanced techniques allows for a more intense sets which are obviously more taxing pair that with the difficult compound lifts and you have an excellent workout..
This is just one example of how to apply science to your training. If you want to train like an athlete you want to put science back in every workout you do. You can do that with the ATHLEAN-X Training Programs available at http://athleanx.com and get started right away on building a ripped, muscular, athletic body..
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