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Arm Workout WITHOUT Weights (BICEPS AND TRICEPS)

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Rating: 4.0; Vote: 1

Arm workouts can be incredibly effective at building bigger biceps and triceps, even when you don-t have access to weights. In this video, I-m going to show you an arm workout without weights that you can use to build bigger arms with nothing more than your own bodyweight as the resistance. This quick circuit workout will overload your biceps and triceps in just minutes. To begin this arm workout, all you will need is a pullup bar and somewhere to do inverted chin curls and bodyweight triceps extensions. If you don-t have a bar as I show you here, simply use a counter overhang in your house which works just as well. The key is that you need to stop making excuses and start putting in the hard work that can be incredibly rewarding when it comes to building bigger arms. The first part of this arm workout focuses on building big biceps. Start by getting into the top position of a chin up. With an underhand grip, pull your chin over the bar and then back your body away a bit to ensure that your elbows are bent approximately ninety degrees to maximize the effect on the biceps. Here, aim to suspend yourself in this position for a full 45 seconds without letting yourself succumb to the negative overload of the hang. As soon as you complete your time on the pullup bar, drop down and immediately go into the inverted chin curl static hold. Lie on your back under a bar or counter overhand the grab hold of the bar or counter with an underhand grip. Pull your body up to the bar and keep your elbows at ninety degrees once again. Aim to squeeze your biceps as hard as you possibly can for a full 45 seconds without allowing your body to drop to the floor. As soon as you are done, head back to the chinup hold for 30 seconds, and repeat until you finish with a 20 second hold on each exercise. Next, move onto the triceps portion of this arm workout without weights. Here you will need to grab the bar with an overhand grip and back your feet as far away from the bar as possible to get your body straight. Bend your elbows slightly to increase the tension on the triceps and hold here for 45 seconds. The long head of the triceps should definitely feel the burn as you fight to resist. Once done, immediately drop down to the floor to perform the modified L sit. This triceps exercise presents an intense contraction on the back of your arms. Hold for 45 seconds here and head back to the bar where you will perform a 30 second and 20 second hold of each to finish up this arm workout. You don-t have to use weights to build big arms. All you need to do is learn how to overload your biceps and triceps using your own bodyweight and the gains can be limitless. If you are looking for a workout program that uses no weights at all and is capable of packing on serious muscle in just six weeks, head to and get the ATHLEAN XERO program
Date: 2022-04-22

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Comments and reviews: 10

James
Jeff, I've been wanting to comment for a long time but, wasn't sure how to do it without sounding like a total kiss-ass. I decided, any approach I take, will probably fail, in that regard. Here goes:
I was a certified personal trainer, in the late 90s. Dear God, how things have changed. I am almost finished with physical therapy assistant school, except for my clinicals. I say all that to let you know that I have always believe myself to have a pretty good kinesiological foundation. Yet, your videos, have revolutionized my workouts. I believe your overall approach, to truly be on The Cutting Edge (pun, partially intended.
I will be taking some of my tax money, to invest in one of your programs. In the meantime, I am immensely grateful for your videos, your explanations, and your modifications of existing exercises. I understand they may not be all from you, but you assemble them with the existing science, to maximize efficiency.
I just believe in credit where credit is due. All that being said, I understand you have a program for women, as well I have some female friends, whom I know would love and benefit from, a similar video series, for women. Is such a thing in the works?
Regardless, thank you for all your assistance on behalf of myself and countless others.
Sincerely,
JB
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Kostav
Hello, Jeff, I love this video so much, i just wanted everyone to enjoy and understand this video. Thats why i wanted to tell you that your caption are a little off.
At about 0: 42 the auto-caption says -we can direct constant, tie-motor tension on our biceps. - where in actually reality you said -we can direct constant time under tension on our biceps-.
When you have the time could you fix that, that will help the community of the deaf who rely on closed captions to understand the videos you post.
Thank you and keep up the awesome work!
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TheNew
HELP! I broke two fingers on my good hand(right) this past summer jogging outside on uneven sidewalk: / i can still hardly grip things with my right hand at all as the scar tissue is built up under my tendon: /. Im going to physiotherapy and have been since september. with very small changes in the amount i can bend my ring and pinky finger. Does anyone have any suggestions on what i can do to work out my arm muscles still without the use of one of my hands as i am unable to grip a bar even? Help SOS
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Er
Sir ive been following your videos recently. And i have a query. I am right handed and most of the work is done by the right arm and ive started to see a visible chane in the size of my arms and because of that i am not able to train them the same way in the gym. What should i do? Train with light wieghts for left arm? Can this gap be covered?
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North
I live near Mount Arrowsmith in British Columbia.
. more leg training, not just endurance either (because you might assume that's what I want for all the hiking I'm doing, I want strength as well.
Like grabbing a random dead tree and squatting, then lunging it up the mountain kind of strength.
Like a Black Metal God \, /
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Don
Hey Jeff, I was wondering if you could make another video with muscular imbalance. I saw one of your videos but they were old. I was wondering if you have any more tips. My right bicep is bigger than my left, it's stressful thinking about it. Was wondering if you could make a video about it again. Or if you guys have any tips?
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Сергей
-Love love love these. >>>--ur2. pl/1182-- Perfect for lifting at home and a better price option then just continuing to buy a set at every weight when I need them. Easy to quickly switch weight, not too bulky (though takes some getting used to, and gotta love the free Amazon shipping for such a heavy package! -
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Joe
Hey Jeff I love all the advice and tips. I was wondering what do you recommend if we can't hold the static chin curl for 45 seconds do we just hold for as long as possible then jump back on and repeat until we get to 45 seconds?
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Ashim
hello i am thin even though i eat a lot
now i have had enough and started doing push ups 200 a day. i have been doing it for 3 days
i am having problem on managing sets, ways, diets and so on. can you help me out
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Scott
I've been reading up on thick bar training. I am considering getting a set of Fat Gripz or Alpha Grips, (2- diameter. Any thoughts on this? Do they really make a difference or is it just a lot of hype?
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