Sure you agree with us: it is better to keep things as simple as possible. And, without a second's hesitation, this statement applies to our exercise routine. With this in mind, it does not matter if we train at home or in a gym, in many cases exercise machines can complicate the routine unnecessarily.
To keep a training routine simple and, at the same time, allow us to sculpt a strong and aesthetic body, you only need your body weight and a pair of dumbbells.
Discover how you can have big, attractive and sculpted arms with these 10 exercises without machines for arms .
10 arm exercises for which you don't need to use machines
Bodyweight exercises are very practical and very easy to modify based on your fitness level. With this type of exercise you do not need any type of equipment since, only, you will use your body as resistance. As an added bonus, they allow you to develop better control of your body (proprioception).
On the other hand, exercises with weights or dumbbells are excellent to achieve a strong and balanced body, since they work the muscles and stabilizers. In addition, it helps to increase bone density, tendon strength and improve metabolism.
Investing in a pair of dumbbells is a very good idea if you train from home. The most recommended are the adjustable ones, as they will allow you to maintain a progression without having to buy a new one or additional discs.
With these 10 exercises you can exercise the following arm muscles:
- Rear Group – Triceps
- Anterior Group – Biceps
- Anterior group – Brachialis anterior
- Previous group – Coracobrachial
- Forearm muscles (the forearm has 8 muscles)
1. Push-ups
Push-ups are one of the star exercises when it comes to training with body weight. This exercise will work the front of your shoulder, chest, and the back of your arm (the triceps).
You will be able to work all three heads of the triceps very evenly due to the concentric component (when you go down) and the eccentric component (when you go up).
Thanks to the multiple variants that this exercise has, it is ideal for any training routine.
2. Alternating bicep curl
Bicep curls emphasize each component by working all of its parts evenly.
To perform this exercise:
- Stand upright and with your arms fully extended, hold a dumbbell in each hand. The elbows should be close to the torso and the palms pointing towards each other.
- Then, while keeping your arm still, bend to raise a dumbbell until it reaches your shoulder level. Proceed to lower slowly and raise the other.
Remember that you should not move your trunk to help lift the weight.
3. Supine chin-ups
Supine chin-ups aim to work your biceps. For its realization:
- Grab the chin-up bar with your palms facing your torso. The grip should be tighter than shoulder width.
- Once you have hung from the bar, extend your arms and keep your torso as straight as possible (this will help us to stimulate the biceps in a better way).
- Then, raise your torso until your head is above the bar. Keep your elbows close to your body and remember that your upper torso must remain still.
- After raising the torso, we will contract the biceps and slowly lower the torso back to the starting position.
4. Diamond push-ups
This exercise allows us to develop our triceps in a very specific and efficient way.
To perform the walk this type of push-up, you must do the following:
- Use the same movements as the basic push-ups. However, with this variation, you have to bring your hands together to form a diamond on the ground.
- From there, lower yourself to the ground until your chest touches the ground. Then proceed to get up again.
5. Concentrated bicep curl
This exercise is ideal for concentrating on your biceps . The slow and controlled execution of this exercise guarantees the muscular development of the arms in a very efficient way.
To run the exercise:
- Begin by sitting on a bench, with both feet flat on the floor and a dumbbell in hand.
- The elbow of the arm that holds the dumbbell should be supported on the inside of your thigh. From this position you start the movement.
6. Lying triceps extensions
To work your triceps with this exercise:
- Lie down on a bench with a pair of dumbbells and your arms fully extended above your head.
- Hold one dumbbell still and lower the other by flexing your elbow almost over your shoulder.
- Pause, then extend your arm back to the starting position by contracting your triceps.
You should keep your upper arms steady throughout the movement.
7. Alternating Hammer Bicep Curl
This variation of the curl will emphasize the long head of your biceps, which will help add fullness to your arms. Perform the exercise as follows:
- With a pair of dumbbells, keep your palms facing each other at thigh height and bring the weight to your shoulders.
- Proceed to perform each repetition quickly. Focus on squeezing your biceps muscles during the curl movement.
Remember that, throughout the movement, the palms must always remain “facing” in the same direction.
8. Zottman Curl
The Zottman curl forces the brachialis to do extra work with rotation at the top and bottom of the exercise. In addition, it considerably increases the time under tension of your biceps. To run it you must do the following:
- On the way up you should perform a conventional curl, with the little finger facing outwards.
- Then, at the top of the movement, you flip the dumbbells so that your little finger is inward.
- Return the dumbbells to your thighs.
- Turn around and repeat.
9. Lateral push-ups
Side pushups are great for your shoulders. In addition, it works the triceps in such a way that you will achieve a more intense and deep congestion.
To perform the lateral push-ups you must do the following:
- Push your hands out as far as they can go to either side of his body, then bend one elbow to push his body upward, while keeping the other arm straight.
- Now, proceed to do it to the other side. Remember to contract your triceps as much as possible with each repetition.
10. Funds
The dips will activate your triceps, delts, and pecs. You can perform them with your feet and hands on different surfaces to increase or decrease the difficulty, as necessary.
- Use two large chairs. The bigger the chairs the better; These will provide more stability.
- With one hand on each chair, stand up and gather your legs.
- Bend your arms to lower your body until your hands are placed in your armpits.
- Then push up until your arms are straight again.
conclusion
Exercise machines are effective for working with a specific range of motion and for avoiding movements with poor posture. However, with them you will not get all the benefits and results that bodyweight or dumbbell exercises will provide.
With an exercise routine focused on weights and your body weight, you can have enviable arms. Therefore, we recommend that you use the machines as a complement and that they do not focus your routine.
Reference
- Fioranelli, E. 10 No Equipment Needed Exercises For Sculpted Arms. For Breakingmuscle [Reviewed January 2019].
