7 Exercises to Build Bigger Arms Without Heavy Weights

7 Exercises to Build Bigger Arms Without Heavy Weights

What makes a hunk a hunk? Well, I normally
walk like a winner, my middle name is confidence, and, let’s admit it, big biceps are definitely
important. If you look at yours and think “I’ve got confidence, I guess” – no
worries. Here’s a set of exercises that can help you bulk up your biceps as you work
out at home! Anyone who wants to have bulky arms must not
only treat the biceps well, but also show the triceps some love. Your triceps muscles
have three heads: the long head, the lateral head and the medial head. When your triceps
muscles are too tight, it limits your strength, power and mobility. As you exercise, you should
give all those muscles a good stretch. So let’s start with that. Diamond push-up Any pushup is good for your triceps, but the
diamond close-grip pushup variation is particularly challenging and effective. Start by putting your hands on the mat under
your chest just like in any pushup exercise. One major difference here is that you have
to put your hands in a diamond shape. For that, spread your fingers and touch your thumbs
and index fingers. With some imagination, it should look like a diamond between your
hands. As for your legs, you can either keep them straight in a plank to make things harder,
or keep your knees on the floor to make it somewhat easier. Keep your back flat, your
hips up, and your arms tucked in close to the sides as you lower your body to the floor.
The goal is to touch the floor with your chin or chest. It sounds hard, but you’ll get
there with practice. Once you get down, press back up with your hands to repeat the exercise.
Do a total of 4 sets of 12 to 15 repetitions and a 45-second rest between sets. This exercise helps you naturally extend your
arms while straightening your elbows. When you keep your elbows to the sides, you make
your triceps muscles the primary movers instead of your shoulders and chest. Kickbacks If you managed diamond push-ups, kickbacks
are going to seem like a piece of cake. Even though they’re easier, they also work all
three heads of the triceps. Start by setting your right foot on a step
or a platform, and rest your right forearm on the thigh. This will help you support your
back. Take a weight with your left hand and pull the elbow up. Stop at torso level and
extend the arm behind you. This is when you’ll feel the triceps contractions. Put your forearm
down at 90 degrees. One set of this exercise consists of 12 repetitions, and you should
do 1 to 3 sets for an effective workout. It’s important that you keep the upper arm immobile
during the exercise to get the full effect of the extension. If it seems too hard not
to strain your elbow, try a lighter weight. Chair dips
Chair dips are an easier alternative to the regular dips you do at the gym. As you can
see from the name, all the equipment you need for these is a chair. Dips let you work out
targeted muscle groups, and as you lean on the chair, you put all the tension on the
arms. Sit on a chair with your hands outside of
the hips. Lift your body using your hand power, and then lower down, bending the elbows until
they’re at 90 degrees. Your elbows should point behind you and your shoulders should
be down, away from your ears. You can either bend your knees to make things easier or extend
them out for more of a challenge. It’s important that you keep your hips close to the chair
so you don’t strain your shoulders. Do 12 repetitions and 1 to 3 sets depending on how
you feel. If your shoulders start aching, stop immediately. Close grip bench press
The close grip bench press is a pretty unique exercise because it helps you build both muscle
bulk and strength at the same time. Take a barbell and lie down on a bench or
step holding it with your hands shoulder-width apart. Bend the elbows and hold the barbell
over the ribcage. Your goal is to press the barbell straight up, feeling the triceps contractions.
After 12 repetitions, take a rest for 45 seconds, then do 2 more sets.
It’s important to give yourself a good break between exercises when you’re trying to
increase muscular strength. But as you’re working to increase arm size, don’t rest
too much. An interval of 45 seconds is what you need to drive more blood into your muscles.
Okay now, enough for your triceps, let’s give your biceps some attention. These muscles
have two heads, one short and one long. The long head is more on the outside and the short
head is located on the inside. To make your arms bulkier, you gotta figure out which of
the heads is more developed in your case and work on improving the other one. Another muscle
you shouldn’t ignore is the brachialis. You can find it under the long head of the
biceps, and when you give it some attention, it can push up the biceps and make your arm
look wider. Here are some exercises that target both the biceps and the brachialis. Inverted row You can do this exercise pretty much anywhere,
all you need is something to grab onto. Lie flat on the ground, and get a grip on a sturdy
chair, a coffee table, or some other object within your reach. As you grab onto its edge
with your hands, try to lift the upper part of your body off the ground. Hold on like
that for a few seconds and then lower back to the floor. Since you aren’t using weights
for this exercise, make it effective with multiple repetitions. If you’re doing everything
correctly, you’ll feel your biceps working. Do 3 sets of 12 repetitions or more, if you
can, with short breaks in between. Arm rotations This might sound too simple and basically
useless, but that’s wrong! Making circles with your arms, first small, then bigger every
time, is a good way to build your biceps, triceps, and shoulders. Just like with the
inverted row, the secret here is repetition. You’ll start feeling some serious strain
in your muscles after two to three minutes of making circles in each direction. And,
if you want to make things even harder, add a resistance band!
Towel bicep curls As the name suggests, you’ll need a towel
for this exercise, and also a heavy bag, so you can do it at home, work, or in a hotel
room while traveling. Get a towel and slip it through the top of your bag or backpack.
Grab it with your hands on both ends and lift it. When you get to the top, rotate your arms
away from the body and hold it like that for a couple seconds. Stuff your bag or backpack
with something heavy for extra resistance. Concentration Curls with a Jug Most biceps exercises involve lifting weights.
However, if you don’t have any dumbbells at home, no worries! You can use canned goods,
bags of rice, water bottles or heavy books for weights. 100-ounce (3 litres) laundry
detergent jugs have handles and secure lids so that might be your best bet. So, get yourself a jug and sit on a chair
or sofa. Set your feet apart. The fact that you’re sitting down during this exercise
means you’re putting all the pressure on your biceps muscle, and that’s just what
you need, right? So, hold the jug in your right hand, and touch the inside of your right
thigh with your right elbow. Keep your arm and wrist straight as they’re facing downward.
When it’s all set, start lifting the jug from your ankle level and up to your chest
while exhaling. Once you lift the jug, hold it like that for a few seconds to flex the
biceps and then let it down and exhale. Meanwhile, your left hand can rest on your left knee.
Switch hands after 8 to 12 repetitions and perform three sets with each hand. It’s
important that only your forearm is moving during this exercise, and the rest of your
body stays still so that all the strain goes righto your biceps. And because this exercise
gives your muscles a really hard time, it’s a great one to finish the workout with. Do you know any other effective biceps and
triceps exercises? Let me know down in the comments! If you learned something new today,
then give this video a like and share it with a friend. But – hey! – don’t go anywhere
just yet! We have over 2,000 cool videos for you to check out. All you have to do is pick
the left or right video, click on it, and enjoy! Stay on the Bright Side of life!




    Hey there, BrightSiders, how often do you work out?

  • BlackStock 77

    When i workout i feel my left bi and triceps work while i dont feel my right bi and tri and im right handed….

  • IrelaventGamer

    I thought no weights?

  • Anirban Ghosh

    What if the chair skids during dips

  • Akbar Ali

    Kannda video sebit

  • mata ma

    Hindi bol binya the english man

  • farida ahmed

    A person having same whight have a broad biceps what is the reason and i do also have biceps but they arent that broad

  • abdulmohsen Alasfour


  • Emma Quinto

    You are soo smart Ithink you are the one in smart's person in the world

  • Emma Quinto

    Who are you. I want to be smart because i m student

  • Jason Chen

    Wait can a kid do this???

  • VVS Khalil

    The thumbnail

    Someone who jacks off a lot and they took to pictures of one mans arm and flipped the photo

  • Riley Byers

    Leave a like if u see it ๐Ÿ˜ถ๐Ÿ˜ถ๐Ÿ˜ถ๐Ÿ˜ถ๐Ÿ˜ถ๐Ÿ˜ถ๐Ÿ˜ถ๐Ÿ˜ถ๐Ÿ˜ถ๐Ÿ˜ถ๐Ÿ˜ถ๐Ÿ˜ถ๐Ÿ˜ถ๐Ÿ˜ถ๐Ÿ˜ถ๐Ÿ˜ถ๐Ÿ˜ถ๐Ÿ˜ถ๐Ÿ˜ถ๐Ÿ˜ถ๐Ÿ˜ถ๐Ÿ˜ถ๐Ÿ˜ถ๐Ÿ˜ถ๐Ÿ˜ถ๐Ÿ˜ถ๐Ÿ˜ถ๐Ÿ˜ถ๐Ÿ˜ถ๐Ÿ˜ถ๐Ÿ˜ถ๐Ÿ˜ถ๐Ÿ˜ถ๐Ÿ˜ถ๐Ÿ˜ถ๐Ÿ˜ถ๐Ÿ˜ถ๐Ÿ˜ถ๐Ÿ˜ถ๐Ÿ˜ถ๐Ÿ˜ถ๐Ÿ˜ถ๐Ÿ˜ถ๐Ÿ˜ถ๐Ÿ˜ถ๐Ÿ˜ถ๐Ÿ˜ถ๐Ÿ˜ถ๐Ÿ˜ถ๐Ÿ˜ถ๐Ÿ˜ถ๐Ÿ˜ถ๐Ÿ˜ถ๐Ÿ˜ถ๐Ÿ˜ถ๐Ÿ˜ถ๐Ÿ˜ถ๐Ÿ˜ถ๐Ÿ˜ถ๐Ÿ˜ถ๐Ÿ˜ถ๐Ÿ˜ถ๐Ÿ˜ถ๐Ÿ˜ถ๐Ÿ˜ถ๐Ÿ˜ถ๐Ÿ˜ถ๐Ÿ˜ถ๐Ÿ˜ถ๐Ÿ˜ถ๐Ÿ˜ถ๐Ÿ˜ถ๐Ÿ˜ถ๐Ÿ˜ถ๐Ÿ˜ถ๐Ÿ˜ถ๐Ÿ˜ถ๐Ÿ˜ถ๐Ÿ˜ถ๐Ÿ˜ถ๐Ÿ˜ถ๐Ÿ˜ถ๐Ÿ˜ถ๐Ÿ˜ถ๐Ÿ˜ถ๐Ÿ˜ถ๐Ÿ˜ถ๐Ÿ˜ถ๐Ÿ˜ถ๐Ÿ˜ถ๐Ÿ˜ถ๐Ÿ˜ถ๐Ÿ˜ถ๐Ÿ˜ถ๐Ÿ˜•๐Ÿ˜ถ๐Ÿ˜ถ๐Ÿ˜ถ๐Ÿ˜ถ๐Ÿ˜ถ๐Ÿ˜ถ๐Ÿ˜ถ๐Ÿ˜ถ๐Ÿ˜ถ๐Ÿ˜ถ๐Ÿ˜ถ๐Ÿ˜ถ๐Ÿ˜ถ๐Ÿ˜ถ๐Ÿ˜ถ๐Ÿ˜ถ๐Ÿ˜ถ๐Ÿ˜ถ๐Ÿ˜ถ๐Ÿ˜ถ๐Ÿ˜ถ๐Ÿ˜ถ๐Ÿ˜ถ๐Ÿ˜ถ๐Ÿ˜ถ๐Ÿ˜ถ๐Ÿ˜ถ๐Ÿ˜ถ๐Ÿ˜ถ๐Ÿ˜ถ๐Ÿ˜ถ๐Ÿ˜ถ๐Ÿ˜ถ๐Ÿ˜ถ๐Ÿ˜ถ๐Ÿ˜ถ๐Ÿ˜ถ๐Ÿ˜ถ๐Ÿ˜ถ๐Ÿ˜ถ๐Ÿ˜ถ๐Ÿ˜ถ๐Ÿ˜ถ๐Ÿ˜ถ๐Ÿ˜ถ๐Ÿ˜ถ๐Ÿ˜ถ๐Ÿ˜ถ๐Ÿ˜ถ๐Ÿ˜ถ๐Ÿ˜ถ๐Ÿ˜ถ๐Ÿ˜ถ๐Ÿ˜ถ๐Ÿ˜ถ๐Ÿ˜ถ๐Ÿ˜ถ๐Ÿ˜ถ๐Ÿ˜ถ๐Ÿ˜ถ๐Ÿ˜ถ๐Ÿ˜ถ๐Ÿ˜ถ๐Ÿ˜ถ๐Ÿ˜ถ๐Ÿ˜ถ๐Ÿ˜ถ๐Ÿ˜ถ๐Ÿ˜ถ๐Ÿ˜ถ๐Ÿ˜ถ๐Ÿ˜ถ๐Ÿ˜ถ๐Ÿ˜ถ๐Ÿ˜ถ๐Ÿ˜ถ๐Ÿ˜ถ๐Ÿ˜ถ๐Ÿ˜ถ๐Ÿ˜ถ๐Ÿ˜ถ๐Ÿ˜ถ๐Ÿ˜ถ๐Ÿ˜ถ๐Ÿ˜ถ๐Ÿ˜ถ๐Ÿ˜ถ๐Ÿ˜ถ๐Ÿ˜ถ๐Ÿ˜ถ๐Ÿ˜ถ๐Ÿ˜ถ๐Ÿ˜ถ๐Ÿ˜ถ๐Ÿ˜ถ๐Ÿ˜ถ๐Ÿ˜ถ๐Ÿ˜ถ๐Ÿ˜ถ๐Ÿ˜ถ๐Ÿ˜ถ

  • Flaming Dragon

    The thumbnail is before is left hand and if you do body build your left hand it will make you a right hand lol

  • เคถเคฟเคตเคฎ เคถเคฟเคตเคฎ เค•เฅเคฎเคพเคฐ

    It works good

  • เคถเคฟเคตเคฎ เคถเคฟเคตเคฎ เค•เฅเคฎเคพเคฐ

    Give a six pack Abs exercise

  • Krish Thakur

    Abe fake

  • Steve Rogers

    Is this effective?

  • Abish Abi

    Is wide arm push up effective

  • Gepoozi Gt Respect to all person

    2019 :PewDiePie Vs T Series

    2030 Britgh side vs PewDiePie


  • Rashidi Manuel

    Diamond๐Ÿ’Ž๐Ÿ’Ž push ups is kind of hard

  • Hay In

    Biceps without equipment exercise is creative

  • shubham Fitness

    Pyramid training one of most effective for both

  • Suhail Himmat

    Im a kid but my muscles are very very big and hard

  • Raid VpR

    Do not do diamond push ups you will mess up your elbows

  • PoKeMaNs 0


  • life_zero Wright

    diamond push is hardddddddd

  • The Austin

    Oh my God that's crazy

  • ใ€Lilithใ€‘


  • Oliver Jenson

    Did any one realise the less but arm on the thumbnail was facing on the out side then the ripped one was the inside ๐Ÿค”

  • John Coutu

    bonus exercise 8, steroids, kids!

  • Dizzy

    Or just do more reps with light weight

  • kamaal somali

    That is wrong

  • dilpreet singh

    Yes i need

  • Chester Lester456

    Who else just wished they had the โ€˜beforeโ€™ arms?

  • Elliott Harrell

    4:02 ๐Ÿคฆโ€โ™€๏ธ

    The title said no heavy weights

  • Tran Khang DANG

    Wrong title
    We have heavy weights in this video

  • Navy's

    Never said anything about nutrition. You can do that everyday but without the correct "Meals" is pointless.
    PS: my english is bad, try to understand the idea . Peace !

  • Ponkumar Ponkumar


  • Brian Preston

    Its going to turn the back of my arm into the front of my arm! Amazing!

  • Lus V

    This guys voice, he defo sitting cross legged


    BRIGHT SIDE: Build bigger arms without heavy weights
    Also BRIGHT SIDE: Take a barbell

  • Vanda Mataram Gamers

    It's really helpful for me bro..

  • Jac Beaty

    The thumbnail is fake, the left one is the left hand, the one on the right is the right hand, it isnt even the same arm

  • Amzar Mazim

    is someone can help me…i having trouble to do push up…i can catch up my body weigh when i want to do the secong push up

  • Thera_PT

    Just beat your meat

  • Cody Stacy

    It does help because Iโ€™m a bodybuilder

  • Rampage Gaming

    Is this compatible with all day exercise or 2 day and 1 day rest?
    Cuz they said our muscles are building bigger when we are resting (but you need to exercise lol)

  • GummySoda


  • Hooligan

    The after picture is a arm on roids

  • zwagyosh

    5:34 lol i have been doing this not knowing it had a name

  • have fun here

    Ooof I can't even do one push up and how am I supposed to do the 12 diamond push up

  • Sai Shriyans

    Anyone else who canโ€™t do push-ups ๐Ÿ˜‚

  • Abhay Agarwal

    It's not about exercise just ,you need to take protein and calories as well to build those muscles otherwise it's useless ๐Ÿ˜‚ ,also you need to exercise the type until you can't do one more for the particular area of body and sleep well as well

  • Hart Colaljo

    I thought there's no heavy weight involved HAHAHAHA I have no barbel

  • niels huisman

    Thanks man

  • Muzaffar Ahmed

    Towel bag I loved that way

  • GiZ

    Ty so much! <3

  • Pratik Sedhain

    Is that you?

  • James Tuwat

    There are 3 heads on each tricep and I still get no head

  • Bab Mam

    I wish my arm to be the before arm on the thumbnail of the video

  • Andrew Blair

    Barbell curls, the preacher curls

  • Shubham Singh

    If anybody wants bigger arm, don't follow this instructions


    cool video

  • farid D

    Thank you

  • Chocolate Stake

    Thank you this was very useful since I need strong arms for gymnastics


    This is your power full level

  • Sanenterprises 6

    We should do the kickbacks with right arm or no need?

  • Voice Of Heart

    I will start today

  • BSR !!!!!!

    There is one way
    Itโ€™s called steroids

  • Kaci Cates

    What if I drink red bull I am drinking redbull for energy

  • TAK- F

    Plz tell that will it effect our height plz reply fast

  • ๏ผค๏ผก๏ผฒ๏ผข๏ผฏ ๐Ÿ’Ÿ

    I am guessing you don't class the bag as heavy weights lol ๐Ÿคช๐Ÿ™„

  • monkey.d luffy

    4:36 I thought my guy is thicc

  • evilyn story

    anyone sleeping and watching๐Ÿ˜‚

  • Akai Shuichi

    why on the thumbnail theyre on the other side

  • Seth Rollins

    Sir I was a typhoid last two months now can I do a gym

  • New video

    Really work

  • Nilesh kher

    Now a days it's very important for awareness in our body and muscles but it's main muscles bishape and reshapes!

  • Pravin Botre

    Will it works with only these workouts …??

  • Bhagath S

    Without eating healthy food?๐Ÿค”๐Ÿ˜…

  • ganesan ganesan

    เฎจเฎฉเฏเฎฑเฎฟ ๐Ÿ™๐Ÿ™๐Ÿ™.

  • BigBoiBugg 3

    Whats a rep and a set?! HELP PLS

  • guru prasad

    Watching this with my fries and coke on my bean bag is heaven.



  • Komban Dinesh

    Clear Explaination Brother ๐Ÿ™

  • Sessiz sokak


  • Blaze Baker

    This was so very helpful

  • Abhishek Gupta

    I am unable to perform a simple chin up or parallel bar exercise could you please suggest me what should I do to increase my muscle strength

  • delsdomain33

    Sounds like the How it works voice.

  • Destinee Wilkins

    i work out everyday

  • TwitchDarKbolty

    Ermmmm it says no heavy weight. Yes itโ€™s useful but still I have no weights

  • Darren

    Title: …. without heavy weights
    Listen to the narration at 2:28

  • Y e n

    I like when he was naming Bicep parts, the color representing the biceps and the words matched

  • Dinesh Kumar

    Before watch video๐Ÿ˜Š๐Ÿ˜Š
    After watched video๐Ÿ˜ ๐Ÿ˜ˆ

  • Pessey

    Thumbnail: Shows tryโ€™s
    Thumbnail: After, Shows Biceps

  • Coby Dyer


  • AA ki vines

    The last one is too cool

  • Sailesh Saravanan

    3:30 the chair fell on my head๐Ÿ˜‚๐Ÿ˜‚๐Ÿ˜‚

  • Saharin Cuker

    hey ,if anyone else trying to find out fast and effective workouts try Moorack Get Fit Miracle (should be on google have a look ) ? Ive heard some extraordinary things about it and my colleague got cool results with it.

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