In this article we will tell you a technique on how to pump up your arms at home without dumbbells and barbells using your own weight for girls and guys. Guys want to pump up their biceps and triceps to make their arms bigger. Girls need to train their arms to be slim and keep them in good shape.

These hand exercises at home are suitable for both women and men. To make the complex universal, each exercise is offered in different variations to increase the load for men and reduce it for women, respectively. If you have any questions, feel free to ask them in the comments and get an answer.

Muscular arms, just like pumped up abs, make a huge impression on others. That is why their development is so important.

Developed biceps, triceps, shoulders, forearms - you are not born with them (unlike the calf muscles, the size of which is largely determined by genetics), this is achieved through long training.

The owners of fitness rooms know this, so everything there is equipped for convenient arm training.

But if you travel or work somewhere far away, you will have to use a trick. In addition to regular classes in the gym, you will need to do arm training without exercise equipment.

Luckily, there are a number of at-home arm exercises that you can do almost anywhere. They mainly use your own body weight.

To understand how to build up arm muscles at home without dumbbells, you need to study the anatomy of the arms and understand what makes them what they are.

Arm muscle anatomy

The main muscles of the arms are the biceps and triceps. These are the areas we will focus on to improve the appearance of our arms and increase their strength.

You should reconsider your attitude towards training with light weights and high repetitions (15+). This is suitable for both women and men.

To make the muscles grow (which gives them shape and relief / makes the muscles toned) you need to load them with exercises that can be performed with excellent technique 6-12 times per approach.

It is normal for you to focus more on training one muscle than others if you are faced with such a task (for example, if that muscle is lagging). But provided that the remaining muscles are sufficiently developed to avoid disproportion and injury.

Triceps

Men often neglect the development of the triceps muscle, which is located on the back of the arms. They prefer to pump their biceps because its shape is clearly defined and visible to the eye.

But the triceps are a larger muscle group than the biceps, and if you want bigger arms, you should add a little more emphasis on pumping them up.

Triceps training is important not only for men. The fact is that women are genetically more inclined to accumulate fat than men. And their fat is located in different places. As a rule, in men in the upper part of the body (hence the “beer” bellies), and in women on the thighs and arms.

The most effective way to lose fat is through diet. But it is also important to combine it with training to strengthen the muscles of the arms, in particular the triceps, to give the arms a beautiful shape and “fitness”.

Biceps

Although it is a relatively small muscle, this does not mean that it should receive little attention. Located on the front of the shoulder, it is perhaps most commonly associated with strength and power - just ask any child to imitate the training process of a bodybuilder and they will start doing a bicep curl.

Strong biceps are needed in back exercises. They help maintain a straight posture and help avoid injury.

Now let's get down to the main thing - how to pump up arm muscles at home. And for this we have prepared the best exercises with varying degrees of difficulty.

The best triceps exercises without dumbbells and machines

With these exercises you can pump up your arms at home without dumbbells, barbells or even exercise machines.

The great thing about triceps (and chest) exercises is that they can be done anywhere. This requires nothing more than the floor and walls. Here are the 3 best exercises:

1. Push-ups with narrow arms (diamond or diamond push-ups)

Close-grip push-ups (here we are looking at a variation called diamond push-ups) are not an easy exercise, but when done correctly they are one of the best for the triceps.

In regular push-ups, your arms are placed slightly wider than your shoulders, so the load is distributed between the chest and triceps. And with a narrow grip, only the triceps are loaded, because in it the palms are placed together and the elbows are kept close to the body.

Here's how it should be done:

• Place your hands on the floor, connecting the thumbs and index fingers of both hands, creating a “diamond” (triangle) shape.
• Keeping your elbows as close to your body as possible, lower yourself down until your chest touches the outside of your palms.
• Keep all muscles (abs, buttocks, thighs) tense
• Raise your body up to the starting position. Then do it all over again.

Lightweight options (if the usual method is too difficult):

• Close-grip wall push-ups
• Close-grip push-ups with emphasis on a bench (or any other elevation)
• Regular push-ups

Complicated options (if the usual method is too easy):

• Close-grip push-ups with feet resting on a height (for example, a chair)
• Close-grip push-ups with weights (such as a backpack)

2. Triceps push-ups

This is another exercise that works the chest and triceps to varying degrees, depending on the variation you choose.

For most people, this exercise will be a good place to start, but your goal should be to progress to dips (they involve more muscles in the work).

The only downside to dips is that you have to find something suitable to do them. On playgrounds, bars are most often present, but instead of them, you can use the corner of a table or two strong chairs.

Here's how to do this exercise according to the video above:

• Maintain balance between two benches or chairs, keeping your feet on one and your hands on the opposite side.
• Push your chest forward and keep your back straight.
• Lower yourself until your elbows are bent at about a 90-degree angle.
• Then rise up, straightening your arms.

Lightweight options:

• Triceps push-ups with bent knees (feet on the floor)
• Bench push-ups for triceps with feet on the floor

More complicated options:

• Triceps push-ups with weights. Place your backpack or suitcase on your hips.
• Dips

• Weighted dips (hang a heavy backpack or use something that can be secured between your legs).

3. Triceps extension

All of the previous exercises are great because they work multiple muscles at the same time. But single-joint, or isolated, exercises are very useful for working out lagging muscles.

The video above shows the exercise using a TRX machine and a weighted vest, but you can use a wall or other surface.

Here's how it's done:

• Stand in front of the TRX, table, or wall and place your hands about 15 centimeters apart.
• Place your feet about a meter from the wall. Maintain tension in your abs and glutes to keep your body in a straight line.
• By bending only your elbows, lower your entire body so that your head drops just below your hands.
• Do not make any movements with your elbows other than flexion and extension.
• Lift your body using only triceps strength.

Lightweight version:

• Triceps extension from the wall (the position of your hands and the smaller the angle between your body and the wall, the easier)

Complicated option:

• Triceps extension from the floor

The best biceps exercises

Unfortunately, you'll have to find some equipment to train your biceps (and your back at the same time). If you don't have a playground with a horizontal bar nearby, you need to find something to hang from. And another table (for horizontal pull-ups).

1. Reverse-grip biceps pull-ups

This is my favorite exercise after the deadlift.

Here, as in regular pull-ups, the back works. But thanks to a different grip, a lot of the load falls on the biceps.

I have always believed that pull-ups are better than dumbbell curls due to the inclusion of more weight (your own body weight) and a greater range of motion.

This is another exercise that can be difficult for beginners, so some modifications are given below. But if you think you can handle it, here are the instructions:

• Grasp the bar with both hands. The grip width is narrower than shoulder width. Palms pointing towards you.
• Do not relax your abs and buttocks so that your body in profile resembles a straight line.
• During execution, bring your shoulder blades together and, as it were, pull them down.
• When your chin reaches the bar, stop and slowly lower yourself down.

Lightweight options:

• Negative pull-ups

• Isometric holds on the horizontal bar

Complicated option:

• Regular grip pull-ups

• Bicep pull-ups with weights

2. Horizontal pull-ups

Even when I'm working on my back at the gym, I choose horizontal pull-ups.

You may have heard of the bent-over barbell row. You grab a barbell, bend over, and pull the barbell toward your chest. This is a good exercise if done properly. But if the weight is heavy, it becomes difficult to perform the exercise with proper technique.

Horizontal pull-ups solve this problem. The technique of performing this exercise is difficult to spoil; weights can be added without the risk of increasing the risk of injury.

In addition to the back, they are also a great workout for the biceps and core.

Watch the video training for this exercise and follow these instructions:

• Lie on the floor under a bar or table.
• Grab the bar or edge of the table so that your palms are facing away from you.
• Maintain tension in your abs to keep your body in a straight line.
• Pull your body up until your chest touches the bar or table.
• Then lower yourself.

Lightweight options:

• Pull at the doorway

• Pulling with a rag

More complicated options:

• Horizontal pull-ups with increased leg support

• Horizontal pull-ups with weights (for example, a backpack)

3. Biceps curl with expander

For the last exercise in our series you will need a resistance band orTRX.

This isolation exercise is great for completing a biceps workout. Honestly, you probably won't need it if you regularly perform reverse grip pull-ups and horizontal pull-ups.

Instructions for working with the expander:

• Step on one handle with your foot. Take the other one in your hand.
• Allow your arms to hang freely so that there is no tension in the resistance band.
• Push your chest forward.
• Bend your elbows, raising your arms to your shoulders.
• Slowly lower your arms.

Instructions forTRX:

• Grab the handles and lean back. The further you bend, the harder the exercise will be.
• Bend your elbows. The inside of your palm should face your direction.
• Slowly straighten your arm to the original position.

Summing up

I have combined in this article exercises that can be done anywhere.

These are great for a day when you're training your upper body. But they should be only part of the overall set of exercises (I do not recommend training exclusively your arms, no matter how attractive it may seem!). If you are interested in how to quickly pump up your arms, then I will say that you need to focus on increasing your total body weight and comprehensive training of all muscles. Because our body does not tolerate imbalances and it is difficult to pump up huge arms with small muscles throughout the body.

I've combined these exercises into a superset to save you time. Everything will take you 30 minutes.

A superset, or super series, is when, after finishing one exercise, another immediately follows (without rest). This system works because while the muscles involved in the previous exercise are being restored, others are already working.

The order in which supersets are performed will be denoted by a number, and the combination of exercises into a superset will be denoted by a letter. In this workout, for example, the first superset includes bicep pull-ups (1A) and diamond push-ups (1B). You do 1 set of pull-ups, then immediately a set of push-ups. The superset is over. Rest and start a new superset. Do the next exercise in the series for the triceps, and the next in the series for the biceps. Rest. The same goes for the third superset.

When all the exercises in the program become easy for you, make them more difficult.

How long do you pump your arms? Write in the comments what helped you in this matter and what did not.(3 ratings, average: 3.67 out of 5)

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Triceps exercises for women

Women pay a lot of attention to their figure. They strive to pump up their butts, get six-pack abs, and do exercises for their chest and back. Although the beauty of the hands is also very important. With well-developed arm muscles, the whole body looks more attractive and harmonious. The triceps muscles of the arms (triceps) cause more trouble than the biceps. With age, if they are not pumped up, they become flabby and saggy. If this has already happened, then all is not lost; this defect can be corrected. To do this, you need to regularly perform a set of exercises for the triceps. We present to you the best triceps exercises, tailored specifically for women, that you can do at home or in the gym.

Triceps structure

All three heads of the triceps are stimulated during arm extension movements. The lateral (outer) head or band of the triceps starts from the back of the shoulder bone and extends to the elbow joint. The long (inner) head of the triceps muscle of the arm is attached just below the shoulder, at the scapula itself, and, like the outer head, extends to the elbow joint. The short head (middle, the shortest of all three heads) is located between the long and lateral ones - the medial head. It also starts from the humerus, but is attached much higher than the inner and outer heads of the triceps.

To give the triceps muscles of the arms a beautiful shape, you need to perform exercises that involve both the external, internal, and middle heads. That is, presses, extensions and their varieties.

Triceps exercises for girls

This exercise works the entire triceps. Of course, the emphasis is on a certain part - on the inner head of the triceps muscle. But this does not spoil the exercise. By performing push-ups while lying down in a narrow position (arms shoulder-width apart, or slightly narrower), any woman will transform her triceps muscles in a matter of months. Of course, push-ups are not enough for a complete transformation. But without them the complex will not be effective. That is why “narrow” push-ups should be part of the complex of every woman who wants to seriously transform the backs of her hands.

Get on all fours. Then rest your hands on the floor, placing them so that the width between your palms is equal to the width of your shoulders, or slightly narrower. Straighten up so that your legs and back are in one straight line. Lower yourself steadily, bending your elbows without changing your body position. Then quickly return to the starting position. Exhale and repeat the movement again. Do 4 sets of 15 reps.

Reverse push-ups for triceps are similar in action to the previous exercise. The only difference is that the hands are behind the back, and not in front of the torso. For those women who can already easily perform 4 sets of 15 repetitions in push-ups, the classic version of push-ups will be more productive. For those who prefer to perform this exercise instead of “narrow” push-ups, it is better to prefer its lighter version.

A lightweight version of push-ups from a bench is the same push-ups, with your hands resting on the bench, but your feet resting firmly with your heels on the floor. In the classic version, the legs rest on an elevated platform. The recommended number of sets and repetitions is the same as for push-ups – 4 to 15.

3) Triceps exercises with dumbbells

In this exercise, the emphasis is on the long head of the triceps muscle of the arm. Taking a dumbbell, sit on a bench. Press your arms with the dumbbell up and bend them until you feel a full stretch in your triceps. Do 4 – 5 sets of 8 – 10 repetitions.

The back of the bench should be tilted so much that when performing triceps extensions, the working muscles do not feel the slightest discomfort. That is, somewhere between 25 and 45 degrees. It is advisable - for a higher effect - to change the angle of the bench every 3 - 4 workouts.

Arm extensions on a bench with an inclined back will be more effective for those women whose triceps ligament ends at the elbow, and not above it. For those with short triceps (the triceps tendon ends above the elbow), it is also suitable, but for the best effect they should prefer arm extensions with dumbbells in a lying position.

This exercise is for those women who have already achieved some success in the development of triceps. Arm extensions in a sitting position (the torso is strictly perpendicular to the floor) are inferior to the previous extensions in terms of gaining muscle mass, but for improving the relief and separation of the long (inner) head of the triceps it will be much more effective.
Taking a dumbbell in your hand, sit up straight. Curl the dumbbell until your triceps are fully stretched. Then, without pausing at the bottom point, straighten your arm. Do 4 – 5 sets of 8 – 10 repetitions.

Take a dumbbell in one hand, and, bending at the waist, bend one leg at the knee and place it on the bench, resting your hand on the same side. Remaining in this position, bend your other arm with a dumbbell at the elbow so that the shoulder part of your arm is parallel to the floor. Extend your arm with the dumbbell without changing the position of its shoulder part. Perform 5 sets of 8 – 12 repetitions for each arm.

This exercise primarily works the lateral (outer) head of the triceps muscle of the arm. It is advisable to include extensions in a standing position with emphasis on one knee in the training program when the desired mass has been achieved and it is necessary to improve the definition of the back of the arms.

It is also advisable to perform this exercise when you need to “fry” your triceps. It also works the outer heads of the triceps. Only, unlike the previous exercise, the middle head is practically inactive here; Only one lateral head of the triceps works.

Triceps training occurs in this way: lie down on a horizontal bench, raise your arm with the dumbbell up so that it is strictly perpendicular to the floor. Lower the dumbbell by bending your elbow so that your shoulder remains vertical. Lower your arm across your torso. At the lowest point, the dumbbell should touch the bench, just above the opposite shoulder. 4 sets of 12 – 15 repetitions.

Reciprocal transverse triceps extensions (another name for the Tate press) are an exercise similar to the previous one. It differs only in that when performing its extensions, both hands work at once.
Taking a dumbbell in each hand, lie down on a horizontal bench. Straighten your arms - just like in transverse extensions - and lower the dumbbells across your torso, bending your elbows. The dumbbells should not touch throughout the entire set, and the palms should always be facing backwards. 5 sets of 10 – 12 repetitions.

Sets of triceps exercises for girls

Below are three triceps workout routines. These are the most effective triceps exercises you can do at home. The first complex is for women who have just started fitness training and do not have problems with excess weight. The second is also for beginner girls and women, but with excess weight problems. The third is for all women who have already achieved little success in training the triceps muscles of the arms.

1 complex

Monday: Narrow push-ups – 4 sets of 12 – 15 reps.
Dumbbell extensions while sitting on a bench, or a similar exercise on a horizontal bench (depending on the length of the triceps). 3 sets of 10 – 15 repetitions.

Friday: Narrow push-ups. 4 sets of 12 – 15 repetitions. For the first two workouts, perform no more than 4 sets of 15 repetitions. From the third week, replace this exercise with push-ups and use weights.

You need to practice this complex until 4 sets of 15 repetitions are given without much difficulty.

2 complex

Monday: Push-ups. Set the weight with which you can perform 15 repetitions, and do 4 sets of 10 repetitions with it, resting 1 - 1.5 minutes between them. then rest for 3 minutes, and complete the 5th approach - with the maximum number of repetitions.

Extension of arms while standing in an inclined position. Do 5 sets with a weight that allows you to complete 12 reps. The interval between approaches is 1.5 – 2 minutes.
Transverse arm curls. 4 sets of 10 – 12 repetitions.

Friday: Narrow push-ups. 5 approaches: in the first four sets - 15 repetitions, in the last - the maximum number of repetitions.

Seated triceps extensions. Take a dumbbell that you can do 20 reps with. Perform 6 sets of 15 reps, resting 2 minutes between sets.

3 complex

Monday: Dumbbell extensions while sitting on a bench, or bent over triceps extensions with emphasis on one knee. 6 sets of 6 reps. With weights for 8 reps, perform 6 sets of 6 reps, resting 1 minute after each set.
Transverse curls – 4 sets of 10 – 12 repetitions.

Friday: Push-ups. Set the weight for 8 reps, do 8 reps. Then, without resting, lose 5 kg and complete the set to failure. Do 2 more sets of lowering the weight, also without resting between them.
Tate press. Perform 5 sets of 10–12 repetitions, resting 2–2.5 minutes between sets.

results

For some women, it is enough to practice the 1st complex for two months to begin “advanced” training. For others, even six months is not enough. It's all about genetics and body fat levels.

Typically, in women with excess weight problems, the triceps are transformed no earlier than after 2 months of training. For “inchies” who are not burdened with excess weight, this period is significantly shorter – 4–5 weeks. To significantly transform your triceps, you need to exercise for at least 3 months. You learned how to pump up a girl’s triceps at home. If you have achieved good results and want to continue pumping your triceps to get relief, use this set of triceps exercises.

The most effective arm exercises for women are performed with dumbbells.

Every woman dreams of having beautiful, toned arms. And in this case we are not talking about increasing the volume of biceps, as is the case in men. Girls strive to get rid of excessive roundness, looseness, and make their arms more defined and elastic. Arm exercises for women are selected taking into account the fact that the goal of the training is not to build muscle mass, but to achieve relief and overall tone. Exercises with dumbbells are ideal for working out your arm muscles at home. In particular, since the problem area for most ladies is the back of the shoulder, it is advisable to include it in the program. In this article we will look at a selection of exercises that are suitable for girls to perform independently.

To train your arms, it is advisable to have dumbbells

It is preferable for girls to perform exercises for arm muscles with dumbbells rather than on exercise machines. In the case of a simulator, exercises are performed in isolation - this loads the target muscle as much as possible, which is very good when training for mass. When using dumbbells, in addition to the target muscles, stabilizer muscles are included in the work. This partially relieves the load from the main muscle, but also allows you to work your arms comprehensively and harmoniously.

To train your arms, you will need light dumbbells with which you can perform 15-20 repetitions. As a rule, dumbbells of 2-5 kg ​​are enough for girls. It all depends on your level of preparation. Ideally, have several pairs of dumbbells of different weights at your disposal.

It is better to alternate exercises for arm muscles. While you work your biceps, your triceps rest (and vice versa).

Biceps exercises

When starting to train your arms, you should not be afraid that you will build up huge biceps and become like a man. Arm exercises for women are very similar to men's, but there are some differences.

Seated dumbbell curl

Sit on a bench or chair. Spread your legs to the sides, bend your body slightly forward. Place one hand on your thigh and take a dumbbell in the other hand. In the starting position (the arm with the dumbbell is extended downwards), there should be a few centimeters left to the floor.

When performing this biceps exercise, keep your body motionless and do not sharply straighten your arm at the elbow.

As you exhale, bend your arm with the dumbbell so that your hand is at shoulder level. The elbow rests on the thigh. At the end point, slightly twist the brush inward. As you exhale, straighten your arm. Make sure you don't have any looseness in your shoulders. Make all movements clearly, controlling every muscle.

Perform 15-20 repetitions on one and the other hand.

Bend both arms while standing

Stand straight, feet shoulder-width apart, arms with dumbbells down, slightly bent at the elbows and pressed to the body. The wrists are turned forward. Bend your arms with dumbbells, trying to twist your hands so that your little fingers are higher than your thumbs. As you inhale, straighten your arms, but not all the way.

Classic biceps exercise. Press your elbows to your sides.

This exercise should also be performed 15-20 times.

Arm curl while lying on a bench

Lie down on a horizontal bench or place several stools if you are studying at home. Take dumbbells and lower your arms, slightly bent at the elbows, on either side of you, parallel to your body, as low as you can. There is no need to spread your arms to the sides - they go along the body, the wrists are directed towards the body. As you exhale, bend your elbows without raising your shoulders. Turn your wrists upward as you perform the movement. At the end point of the exercise, the dumbbells should be at the level of the shoulder joints. As you inhale, return to the starting position. Do not fully extend your elbows.

The number of repetitions is the same as in the previous exercise for the arm muscles.

Triceps exercises

The back of the shoulder is a so-called “problem area” for many women, in particular because fat tends to be deposited there. Therefore, performing exercises on the triceps brachii muscle is a necessary aspect of women's training. However, if you're also working on developing your chest muscles, it's worth keeping in mind that many chest exercises also work the triceps. If – it is better to reduce the number of approaches to triceps.

Exercises with dumbbells for triceps allow you to work the back of your arms.

Extension of arms behind the head while standing

Stand straight, feet shoulder-width apart. Take the dumbbell with both hands, lift it up and move it behind your head. Your elbows should be bent at right angles and pressed to your head. The chest does not sag. As you exhale, straighten your arms from the dumbbells. As you inhale, return to the starting position.

To perform this triceps exercise, you can take one heavier dumbbell or two lighter ones.

Repeat the exercise 15-20 times. Make sure that your elbows do not move out to the sides.

Bent over arm extension

Take dumbbells in your hands. Stand straight with your knees slightly bent. Lean your body forward, bend your elbows at right angles and press your elbows to your waist. This is the starting position. As you exhale, extend your arms back without lifting your elbows from your waist. Straight arms should be completely parallel to the body. As you inhale, return to the starting position.

Perform 15-20 repetitions.

Back push-ups

You can use a bench, chair, sofa or any other stable surface as support. Stand with support behind you. Lean your hands on it, straighten your legs forward. If it is very difficult to do with straight legs, you can bend your knees. The pelvis should be hanging slightly in front of the support. Gently bend your arms, lowering your pelvis down in front of the support. Do not sit on the floor; your pelvis is suspended all the time. As you exhale, straighten your arms. Thus, you perform push-ups, but your hands are not in front of your body, but behind it.

Push-ups can be performed anywhere: at home, in the country or in the park.

Do as many of these push-ups as you can.

How many arm exercises should you do?

In order to comprehensively work on your arms, you can alternately perform one exercise for biceps and triceps. While one muscle group is working, the other is resting. When you have completed all six exercises, rest for a few minutes and repeat the circuit.

The main thing to remember is that arm exercises for women are very important and should not be neglected, even if the main emphasis of your workout is aimed at working other areas. Proper physical activity will help give your hands a beautiful shape and attractive appearance.

Below is an example of a video workout for working out arm muscles for girls.

Many women are sure that only men need to pump their arms. But, in fact, girls not only can, but also need to train their arm muscles, including their biceps. Such training will make your arms stronger and it will become much easier for you, for example, to carry a child in your arms. You will also burn off excess fat and your arms will become sculpted and very beautiful.

Today we want to offer you a complex for “pumping up” your biceps, which consists of three effective exercises. You will need dumbbells and a machine with a lower block (can be replaced with a barbell). Perform this complex once a week on the day of arm training, and in a couple of months you will notice a good result.

Set of exercises

1. Dumbbell bicep curls (dumbbell curls)

Lifting dumbbells is a basic exercise for training the biceps. Unlike the barbell, you can perform this exercise with external rotation of the wrist (supination). Due to this, the shoulder and brachioradialis muscles are included in the work.

Initial position:

Take dumbbells of the required weight. The palms can be facing each other (neutral grip - puts more strain on the brachialis muscle) or palms up (regular grip).

Technique:

Option 1. We pump the biceps with a neutral grip.

• At the start, arms are lowered down, palms facing each other.
• As you exhale, bend your elbows and turn your hands outward, with your palms facing your chest at the top.

Option 2. We pump up the biceps with a regular grip.

• At the start, arms are down, palms are facing up.
• As you exhale, bend your elbows.
• As you inhale, straighten your arms, returning to the starting position.

In both versions of the exercise, dumbbells can be lifted both simultaneously or alternately (lowering the right hand, raising the left).

We recommend alternating variations of the exercise. For example, in the first workout, lift dumbbells with a neutral grip (option 1), and in the second workout, lift your biceps with a regular grip (option 2).

You can also change the way you lift dumbbells from time to time. For example, in the first workout, raise both arms at the same time, and in the second, pump up your biceps by alternately lifting your arms. This way you will not let your muscles get used to monotonous exercises and will achieve better results.

2. Lifting dumbbells for biceps with a hammer grip

The hammer is an isolation exercise aimed at developing the brachialis muscle, the muscle that is located under the biceps, and which gives it the peak that all athletes desire.

Initial position:

Take dumbbells of the required weight. Hands down, palms facing each other (neutral grip).

Technique:

Option 1. Raise the dumbbell to the center of the chest.

• As you exhale, bend your right arm at the elbow, lifting the dumbbell to the center of your chest.
• As you inhale, straighten your right arm, returning to the starting position.
• Repeat the movement with your left hand.

Option 2. The classic version of the exercise (raise the dumbbells to the shoulders).

• At the start, the arms are lowered down, palms facing each other.
• As you exhale, bend your arms alternately or simultaneously, raising the dumbbells to your shoulders.
• As you inhale, straighten your arms, returning to the starting position.

Please note that in both variations, the palms should be facing each other (neutral grip). The hands are fixed in this position throughout the entire movement. In the second version of the exercise, dumbbells can be lifted both at the same time or alternately (lowering the right hand, raising the left).

Just like in the first exercise (lifting dumbbells for biceps), we recommend alternating variations of the exercise. For example, in the first workout, perform “Hammers” with lifting a dumbbell to the chest (option 1), and in the second workout, pump up your biceps using the classic version of the “Hammer” exercise (option 2).

Perform: 3-4 sets of 10-14 repetitions.

The biceps curl on the lower block is an isolating exercise that works on the “height” of the biceps, using both its heads and the brachioradialis muscle. Regularly pump up your biceps with this exercise and your arm muscles will become clearly visible, since this exercise works on “relief”.

Initial position:

Approach the lower block, at a distance of about half a meter. Take the handle of the lower block, palms up.

Technique:

• At the start, the arms are lowered down, palms facing up.
• As you exhale, straining your biceps, raise your arms to your shoulders.
• As you inhale, slowly lower your arms, returning to the starting position.

Make sure your upper arms remain motionless. At the lowest point, we recommend not to give up completely. This way the biceps will be in constant tension.

If you do not have the opportunity to perform this exercise on a machine, do it with a barbell in your hands (the technique remains the same).

Do it: 3 sets of 12 reps.

Other complexes from this series

Biceps training for girls is a controversial issue. And most often this question is asked by those who have just come to the hall. In order to answer this popular question, we translated an article by Dayna Tappan, a fitness model and personal trainer from Kansas.

We are sure that the advice of a professional athlete and just a beautiful girl will help our readers work their hands to their full potential.

So, should girls train their biceps or not?

Who told you that lines exist only for dudes? Now we will prove that all girls should carefully work on their biceps and triceps so that their arms are beautiful and strong.
Beautifully defined muscles and beautifully shaped arms will be the perfect complement to your dream body. Additionally, a sleeveless dress or open top will look better on you.
Don't shy away from hard work. Don't worry: you won't end up with a sleeve-ripping bicep. The female body normally does not produce enough testosterone for muscles to grow by leaps and bounds. Even the biggest guys know that building muscle mass will take a lot of time.
Developing your biceps and triceps is important for overall body symmetry. Let's take a brief excursion into the training of women's hands. Daina Tappan provided us with one of the exercise programs. So go ahead, get some beautiful “cans”!

Girls need biceps

The good news is that you don't have to spend a lot of time working your biceps and triceps. Any time you do exercises that involve pushing, such as push-ups, or doing chest exercises, you are working your triceps. And every time you pull (the same push-ups or back exercises), you indirectly work your biceps.

If you work your back and chest, then you won't have to work as much on your arms. In addition, biceps and triceps are small muscles and their growth will not give your metabolism a strong boost
Dayna works on her arms once a week, for about 30-45 minutes. This load is more than enough to make your hands look perfect.

Arm flexion and extension
Most arm workouts are based on two exercises: curls and extensions. The effect of such exercises is based on natural motor function and resistance due to weights using weights.

Examples of exercises
For biceps:
Hammer Dumbbell Curl
Barbell Curl
Bending arms with dumbbells alternately lying on an inclined bench (upside down)
Curling arms from the lower block to the biceps

For triceps
Triceps overhead extension
French press (extension of the arms from behind the head or from the forehead, lying on a horizontal or inclined bench 35 degrees upside down)
Extension of arms in front of you from the upper block
Bent over arm extension with dumbbell

The biceps is used to flex the arm at the elbow (raises the arm towards the face), the triceps is used to extend the arm (straightens the arm).
There are many options for performing these movements, but the principle of such exercises is always the same: flexion and extension.
By using additional weight, you force the muscle fibers to work. The heavier, the more muscle fibers are involved in the work. If you constantly load your muscles, they will respond with growth.

However, many ladies take 2-3 kg dumbbells and pretend to pump their arms. No! For results to be achieved, the muscles must tense!
Kill whoever said that girls need to work their arms with exercises with minimal weight and high repetitions! Work hard to see results.

"Banks" for ladies
This workout is intended for girls who are new to the gym or want to achieve better results. We remember that we work on biceps and triceps on chest and back training days. So this program is designed to polish the result.
This is one of Dana's favorite programs because it includes the 21 method and chopping, the rep range is ideal for muscle growth. Make sure you choose the right weight for yourself: the last 2-3 reps should be difficult. Rest 30-60 seconds between sets.
So, let's begin!

Alternating dumbbell curls while lying on an incline bench
4 sets of 12 reps
Extension of arms in front of you on the upper block
4 sets of 12 reps
Barbell Curl “Method 21”
4 sets, 21 reps
Narrow push-ups
4 sets of 12 reps
Lifting the barbell with an EZ bar
100 reps
Extension of arms from behind the head on the lower block while standing
100 reps

Adviсe:
1. By using heavy weights, you stimulate your muscles to grow!
Method 21 is great! It consists of performing the movement 7 times in the lower position, 7 times in the upper position, and 7 times in the full amplitude when raising your arms. You may need additional rest after performing this technique.
An incomplete range of motion helps to further work on weak points. For the biceps, this is the beginning and end of the movement.

2. “Scoring” exercises are not easy, but this is also great! Try to complete them completely.
Huge weights are not needed. The point is that you feel the muscles working. If it's too hard for you, change your current weight to a lighter one and continue working. Try not to rest too much.

3. "Punching" is usually used to completely exhaust the muscles. Although many people do not like this type of exercise, according to the author, this is a good way to squeeze your muscles dry. Try to see if working with “clogging” suits you. If you don’t like it or are not satisfied with the result, you can always refuse to complete them.

4.Except for “method 21” all exercises are performed in full amplitude . If you are not sure how to perform a particular exercise, do not hesitate, use the Internet or consult a trainer.