BIGGER ARMS WORKOUT AT HOME ! (Goodluck)

Looking for a gruesome arm workout that can be done from home? Look no further! Today I’ll be sharing an INTENSE 4 exercise arm workout that can be performed at home with only a pair of dumbbells. 

For maximal growth, track your rests, weight used, and sets for this workout, and then attempt to repeat it and BEAT it next time! So let’s dive straight into it.

#1 Overhead Triceps Extensions

So when it comes to getting bigger arms, we need to primarily focus on that long head of your triceps. The best way to do that is with the overhead triceps extensions. Unlike the usual 3 sets of 10 or 12 repetitions, let’s make this a lot more intense. 

  • Do 3 sets of 45 seconds straight of the overhead extension.
  • I am going to advise that you pick a weight that you can perform for 45 seconds straight.
  • If you have absolutely no way to do 45 seconds, push yourself to your maximum and take the minimum rest possible in that period of time
  • Using a timer would be very useful and also a short resting period of maximum 90 seconds between the sets is optimum.

#2 Lying Triceps Extensions

The next important exercise we have is the lying tricep extensions (technically skullcrushers). So it would be 100 string repetitions of lying tricep extensions with the dumbbells. 

  • Get that neutral grip with your palms facing towards each other while bringing those tops of the dumbbells down to your shoulders. 
  • Now the same thing I mentioned with the last set if you can’t do the whole 100 repetitions, your goal is going to be to take as little rest periods as possible. 
  • Try resting every 25 repetitions but I also want to mention the goal is not to get your repetitions as fast as you possibly can rather do it with as little rest as you possibly can.

Now, we’ve got the triceps out of the way, moving on to everybody’s favorite, Biceps.

#3 The 21’s

I know I might get a little hate for this but it’s certainly the 21’s. To make it more effective, we’re doing this a lot more challenging than regular. 

  • We’re doing 3 sets of 21’s back-to-back as you possibly can.
  • After you have completed the first set of 21 comes three variations of the traditional supinated palms facing up bicep curls.  

7of the bottom half, 7 of the top half and 7 full repetitions. 

  • As always take a very short rest and then get into your second set of 20 ones as fast as possible. 

You’re going to do this three total times trying to take as minimal rest as possible. All right now to finish this workout off, let’s get to the final exercise. 

#4 Hammer Curls

Be sure to take about 90 to 120 seconds worth of rest after that last exercise as we’re going to get a 100 straight repetitions of the hammer curls. 

  • If you can’t move past 50, try doing half repetitions. 
  • At that point, drop the weight a little bit if you need to but the goal is to get those 100 repetitions done.
  •  Try to do 4 sets or less. Also keep in mind that you should take as little rest as possible between the sets.

That will conclude our full at home bigger arms workout routine. An important thing to keep in mind is to stay away from doing this very often. Give at least 48 hours of rest before you give time for this again.

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How To Get BIGGER Arms At Home | DUMBBELLS ONLY BICEPS & TRICEPS WORKOUT

How To Get BIGGER ARMS Using Only Dumbbells!

If you’re wondering how to get bigger arms, you need to read today’s post. We’re going to be going over a CRAZY routine that will build up mass in your biceps and triceps.

How To Get Bigger Arms - Exercise #1

Starting off with our biceps, we’re going to be doing strict supinated curls. 4 sets of 10 repetitions will be enough to feel the burn. 

We’re mostly going to be targeting the inner or the short head of the biceps. However, we will still have a bit of an effect to hit the outer head. The next exercise will be focusing on that specific area. 

When performing this exercise, one of the main cues that I want you to focus on is keeping your upper arm, from elbow to shoulder, completely stationary. Just imagine you have a metal rod running through your elbows and through your torso. 

One of the main mistakes guys tend to make while performing any form of a curl, is to initiate the movement by incorporating the interior or front head of the deltoid and lifting that elbow upward. See photo above for an example of this. This is sort of a cheap repetition and by keeping that upper arm completely stationary, we can have a better time at specifically isolating the biceps. 

Now, while we’re bringing the dumbbell up towards the shoulder, think about shortening, contracting, and flexing the bicep as hard as possible. This will maximize the effectiveness of the exercise. Once the dumbbell is at the top of the range of motion, you’re going to be coming down for about one to two seconds on the eccentric portion of the exercise. This will increase muscle damage and increase time under tension. 

How To Get Bigger Arms - Exercise #2

Exercise number two, hammer curl holds. This exercise will hit the outer head of the biceps and the brachialis. The brachialis is that little muscle that lies between the biceps and triceps. When you grow this muscle it will push those two muscles apart, which will increase the height of your arms.

This exercise will be four sets of 12 repetitions. Like the curls above, make sure your upper arm is completely stationary. When you’re bringing those dumbbells up, think about trying to actually crush the dumbbells with your hands. This will activate more of your brachioradialis. We’re never just executing an exercise for the sake of lifting the weight up and putting it down, there’s intention behind each repetition. 

When the dumbbell gets to the top of the range of motion you’re going to incorporate a one second isometric hold. This is to ensure you are focusing on flexing the brachialis and the outer head of the biceps. After this one second, you will be bringing the dumbbells down in a slow and controlled manner to increase time under tension. 

A common mistake to avoid is having the elbows drifting backwards, thus releasing a lot of the load off the lever arm and making the exercise easier. Make sure you are keeping the upper arm completely stationary and you will maximize the effectiveness of this exercise. 

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Bigger Triceps - Exercise #3

Moving onto the triceps routine, we’ll be performing overhead extensions. This exercise will target the long head of the triceps and we will be performing three sets of 10 repetitions. 

The two main points that you should be thinking about when executing this exercise is one, to ensure you’re keeping your elbows tight to the head and changing this exercise to more of an extension. This will turn it into more of a press which will incorporate your shoulders more in this exercise. 

The second point is to focus on getting depth when you’re bringing the dumbbell down and make sure you are getting a full stretch of the triceps. This can be accomplished by bringing the dumbbell as low as possible without movement from the upper arm. When reaching the bottom of this movement, focus on extending the arms upward and flexing, contracting, and shortening those triceps. 

Avoid stopping at the top of the motion and catching your breath or getting prepared, then dropping the weight back down. Focus on keeping tension on the triceps, whenever you hit that lock out, bring those arms right back down.

Bigger Triceps - Exercise #4

The fourth exercise on this list will hit all three heads of the triceps. This will be close-grip dumbbell pushups. We’ll be performing three sets of 15 to 20 repetitions.

Note: do not use circular dumbbells for this exercise as you will injure yourself. If you don’t have hexagonal dumbbells, I recommend you perform the diamond grip when performing every repetition to prevent injury. 

When performing this exercise, think about keeping those arms close towards your torso. This will maximize the recruitment of the triceps and less of the shoulders or chest. When you’re coming down, focus on getting a full range of motion. Bring your chest down, touching the dumbbells, and when you’re coming back up focus on contracting the triceps. 

You’ll notice when performing this exercise that the pecs will be recruited as well, which is perfectly fine. However, after we’ve performed the overhead extensions, the triceps should already be pre-fatigued. So these three sets of 15 repetitions of the close-grip pushups should work perfect. 

As always, don’t rush repetitions. Focus on maximizing the time under tension, around one to two seconds per rep.

 

A common error that you need to avoid when performing this exercise is this drooping of the hips, as you can see in the photo above. This will cause a lot of compression on the spinal discs. Focus on keeping that torso straight like a plank when performing this exercise. 

Bigger Triceps - Exercise #5

The final exercise will be the lying tricep extensions. This will conclude the triceps portion of the workout with three sets of 10 repetitions.

If you don’t have a bench, that’s totally fine and you can perform this exercise on the floor. As I’ve mentioned with all of the other exercises, the main goal is to keep that upper arm as stationary as possible while only hinging at the elbows. 

 

Notice on the photo above that when bringing those dumbbells down, I’m letting the top of the dumbbell lightly tap the top of my shoulder. As soon as that connection is made, I focus on bringing those dumbbells up by contracting my triceps as hard as possible. With that, I’ve also significantly increased time under tension for this exercise. 

 

Above is a demonstration of improper movement. This is what happens when you aren’t focused on keeping those upper arms completely stationary which allows the elbows to drift forward. This is not good for the joints. Make sure when you are completing this exercise that you aren’t doing quick repetitions. This typically happens when you aren’t focused on keeping the upper arms stationary.

The goal is intention, intention of trying to contract the muscle and keep it under tension as much as possible to stimulate hypertrophy. 

That concludes today’s blog post on how to get bigger arms in the comfort of your own home. Hopefully you can use these tips to correct your form and get those BIGGER arms that you’ve always wanted.

Thanks for reading,

Tanner Wideman. 

How To Get BIGGER Forearms | 8 KILLER Exercises

How To Get BIGGER Forearms

If you’re wondering how to get BIGGER forearms, you’re reading the right blog post. Today, I’m going to give you my BEST exercises that is the answer to your question of how to get bigger forearms and add some mass. 

These exercises can be done in the comfort of your own home with some DIY magic.

Bigger Forearms Exercise #1: Wrist Rollers

Starting with exercise number 1, wrist rollers. This exercise will require a bit of DIY, however I will give you a step-by-step guide tutorial.

Step 1) Get a PVC pipe similar to the one shown in the photo above. The thicker of a PVC pipe you choose, the more demand there will be for your forearms.

Step 2) Drill a hole into the center of the pipe and put a string through it, similar to how it’s set up in the photo above. 

Step 3) Tie on a dumbbell or plate off the end of the string.

Once you’ve created this, you can begin the exercise. 

Now, to start this exercise you will want to move this plate from the bottom to the top. You will do this by contracting, flexing, and enacting those forearm extensors. Once the weight is at the top, you will unravel it to the bottom again. Repeat this exercise for three full rotations from top to bottom. 

If you’re looking to increase the intensity, try doing it for a time duration of 30 to 60 seconds. 

Bigger Forearms Exercise #2: Wrist Rollers

Similar the exercise above, we’re going to be working on the flexors of the forearms. By doing this exercise in a supination position, you’ll be able to hit all of the forearm flexors. 

Using the same technique as above, in a supinated position, roll the dumbbell up and down 3 times or for 30 to 60 seconds. Focus on contracting and flexing the forearms with intention on every rotation of the PVC pipe. 

Bigger Forearms Exercise #3: Wrist Curls (Extensors)

Exercise #3, Wrist Curls. Now, not only is the piece of equipment we’ve created terrific for wrist rollers, it’s also great for wrist curls as well. 

This exercise will be using an isometric hold to help increase the time under tension. As I’ve said numerous times, this is especially effective when you’re focusing on hypertrophy. 

What we’re going to be doing here is, with a controlled tempo, flex the forearm extensors, and once the wrists are fully brought back, we’re focusing on contracting and holding that position for about a half of a second. What I recommend, is not just a holding position, but focusing on trying to squeeze and contract that hold as hard as possible. This will help you develop more mind muscle connection and fully break down the muscle tissue we’re trying to target. See photos below for reference.

Bigger Forearms Exercise #4: Wrist Curls (Flexors)

Now, this exercise is the same as the one above, although you’re putting the arms behind your back with palms facing away. This will target the flexors, whereas exercise #3 hit the extensors. Like the exercise above, we’re going to be performing that one second isometric hold so we can increase time under tension.

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Exercise #5: Iron-Grip Holds

Now that we’ve performed a lot of isolation exercises to hit the forearms, we’re ready for the next movement which will be iron-grip holds.

What we’re doing here is grabbing a pair of dumbbells, and squeezing them as hard as possible. From this position, you’re going to maintain an isometric hold as you walk for a distance or time duration. I would recommend about 60 to 100 feet for every single set or 30 to 60 seconds. 

Bigger Forearms Exercise #6: Farmer's Carries

Similar to the above exercise, we’re going to move onto farmer’s carries. These two exercises demand a lot more out of the forearms, compared to a traditional hold and carry from a standstill position. When you start to walk and move, it adds more requirements from the forearms in order to stabilize the weight of the dumbbell.

If you don’t have hexagonal dumbbells, you can opt for heavier dumbbells as I did in the above photo. For this one, I was doing around 85 pounds. 

Again, focus on getting around 60-100 feet or 30 to 60 seconds total time under tension. If you’re performing the carries in this exact manner, ensure that the dumbbells are parallel to the ground. You don’t want one end tipping too far over the other, as you can cause injury to your wrists.

Bigger Forearms Exercise #7: Hammer Curl Holds

Coming in at number 7 is hammer curl holds. This forearm exercise is one of my favorites to target the brachioradialis (see photo below for reference). 

With a neutral grip, palms facing towards each other, you’re going to bring the dumbbells up and hold for one second. Now, you should notice when you are doing this exercise that you’re shaking. Why? Because you should be squeezing those weights as hard as possible to recruit your brachioradialis as much as possible. This will maximize the effect of this exercise.

With that, focus on contracting the muscle and shortening it as much as possible. I recommend you do three sets of 10 to 12 repetitions to get the most out of this exercise.

Brachioradialis

Bigger Forearm Exercise #8: Reverse Curls

Exercise number 8, the final exercise of this gruesome forearm workout, reverse curls. This exercise will also hit the extensors. 

I recommend three sets of 10 to 12 repetitions and again, add a one second iso squeeze. While you’re performing this, you will want to focus on having your wrists completely neutral, or even in some slight extension. This will maximally activate the extensors of the forearm right from the beginning of the range of motion. 

Make sure your wrists are not drooping down (see photo below) as this can cause excessive strain and discomfort in the wrists. This is not a healthy position to be in, so make sure if you can’t perform this with your wrists fully extended on every repetition, that you’re at least able to maintain wrist neutrality. If you can’t do that, then I recommend you go for a lighter weight.

Like all exercises, if you are unable to do the correct form, put your ego aside and lower the weight so you can progressively move up and perfect your form.

That concludes today’s blog post about how to get bigger forearms, I hope you all enjoyed it.