How to build biceps without dumbbells

July 14, 2022 Admin Home page » Home workouts

You can become the owner of beautiful biceps without dumbbells and barbells, the main thing is to know the list of exercises and how to perform them correctly.

Despite the fact that everyone says to create beautiful biceps, you need to buy a gym membership or at least have a set of dumbbells, many people think about how to pump up their biceps at home without dumbbells and create a toned “can.” All this is real, the main thing is to know what to do and how.

The technique outlined in the article will help increase strength, build mass and gain endurance in muscle fibers. In addition to this knowledge, training with your own weight will help in cases of business travel and the onset of rest.

Is training without dumbbells and a horizontal bar beneficial?

Bodyweight training is real and effective, and many programs have been developed for this. Indeed, the final result in building muscle mass will be less, but with the right approach, you can greatly succeed in creating a sporty look for your “cans”.

Workouts containing biceps exercises without dumbbells should include 6-10 approaches, instead of the usual 3-4 works in the gym, and perform at least the last half of the approaches until muscle failure. Do not forget about nutrition, when during the day you should consume 15-20% more calories than you burn, which in most cases will be 300-400 kcal.

Don't forget about protein, 1.8-2 g. per 1 kg. weight is the minimum if you want to create meaty biceps, otherwise it will just be strengthening the ligaments, tendons and existing muscle mass.

To train biceps with your own weight, 3 exercises are best.

How to structure a workout correctly?

At first, you can work with one weight and gradually increase the number of repetitions in the approaches. But you need to understand that it is impossible to do this indefinitely. The body gets used to the load, and in any case you will have to resort to additional weights.

For example, if you reach 15 reps on pull-ups, it's time to load your backpack with two bottles of water. You may be able to do fewer pull-ups, but it will be a new stimulus for larger muscle fibers.

Photo: istockphoto.com

Remember, the “more is better” approach doesn’t always work. Research has been conducted on the effect of the number of approaches and repetitions on increasing muscle mass. To do this, scientists selected athletes and divided them into two groups. One did 10 sets of 10 reps, the other did five sets of 10 reps. After six weeks of research, the increase in muscle mass in both groups was at the same level.

The researchers concluded that performing more than 4-6 sets may reduce performance due to overtraining.

Bicep push-ups

An exclusive exercise of its kind that can be used to train biceps on the floor. It is necessary to perform the training not for quantity, but at a slow pace and for quality, feeling the tension in the biceps from A to Z of the exercise.

Execution technique

⇒ Starting position is the same as for a classic push-up, but the palms are turned at an angle of 45 degrees outward at the level of the upper abdomen - lower chest;

⇒ When performing push-ups, try to lower yourself completely so that literally 1-2 cm remains from your chest to the floor;

⇒ Push the weight out powerfully and, without resting at the top point, lower the body again;

⇒ At first it will be difficult, you can do it with only 6-7 repetitions, but later you will be able to overcome 10-15 or even more repetitions in 1 approach.

Best Forearm Exercises

Let's move from theory to practice and look at how to build powerful forearms. To do this, you need only the most effective and efficient exercises. Of course, this does not mean that you need to get carried away and do all the movements in one workout. Very often, in pursuit of how to pump up huge forearms, athletes literally overdo it and, as a result, do not get a decent return.

It is important to remember that for a small muscle group it is enough to do 1-2 basic movements and 1-2 isolating ones. This rule applies to everyone, both athletes who train their forearm at home and those who work out in the gym.

Finger exercisers

There are many modifications of mini-simulators that allow you to quickly pump up your forearms at home and strengthen your grip well. Of course, you won’t get huge volumes with such devices, but you can quickly eliminate the weak link that prevents you from training.

The variety of finger exercisers is truly impressive. The simplest is the carpal expander or “donut”, which is considered one of the most effective. This is a great option for pumping up your forearms at home without iron. You can also find exercise machines with a spring, where the compression force is much greater. They are also good for home workouts.

It is important to remember that you do not need to buy complex and expensive exercise equipment; wrist expanders and “donuts” will be quite enough. In pursuit of how to quickly pump up their forearms, athletes often come up with rather outlandish devices. For example, simulators that are attached to the wrist and the first phalanges of the fingers, between which cords or springs are stretched. Despite their unusual appearance, they do not provide any advantage over conventional expanders, although they are much more expensive.

Holding the bar

This is one of the simplest exercises for the forearms, which can even be adapted to be performed at home. It is important to remember that you need to hold the barbell with an open grip, that is, on your fingers. This technique is a simplified replacement for the finger hang on the bar, which requires a strong grip.

Usually the hold is done in two modes, performing it either for 35-40 seconds with a submaximal weight (so that after 30 seconds it is very difficult to hold the weight), or until failure.

You can pump your forearms not only with a barbell, but also with any weight, so the bar can be replaced with a kettlebell or dumbbells.

Holding a pancake

This is not just one of the best exercises, but also the most common way to test the actual development of your forearms. The thickness of the plate is ideal for training your grip. Try to use the maximum weight and move on to heavier pancakes over time.

For those athletes who want to pump up their forearms at home, the exercise will be available only if they can find an analogue of the pancake. It is important that the projectile does not allow you to use a full grip. The weight should be supported on the fingers.

Neck extenders

The use of expanders has gained incredible popularity in recent years. In most cases, they are enough to fully load the lower arm and hand while training other muscle groups. This allows you to develop a muscle group in the so-called passive mode. For example, when performing biceps curls with a large bar (EZ is not suitable), the forearm will be loaded no worse than when doing flexions and extensions. Moreover, this option is also effective in that it ensures a uniform increase in arm strength and mass.

It is important to remember that the extenders must be rigid so that the grip is secure and the bar does not slip out of your hands. Try to choose a material that will not slip. Also, beginners should avoid ball-shaped extenders; without a strong grip, they are unlikely to be able to use them to their full potential.

Farmer's Walk with Dumbbells

Thanks to this exercise, strongmen never have problems with weak forearms. Moreover, it is in this sport that athletes have the strongest grip, which allows them to perform all exercises (atlas spheres, deadlifts, holding equipment with an outstretched arm, etc.). It makes sense that this forearm exercise for men is incredibly effective, even when done with dumbbells.

Even if you do a farmer's walk with dumbbells to pump up your forearms at home, the exercise should be as hard as possible. Otherwise, the exercise will not be effective. It is optimal to do a walk in a timed manner, for example, from 30 to 50 seconds. If you can perform the exercise after 50 seconds, then the weight was chosen incorrectly and the dumbbells should be heavier. The key conditions for a proper farmer walk should be:

Straight back;
Neck in a neutral position (look straight ahead, at the horizon);
Chest straightened forward and shoulder blades pulled together.

You also need to remember that it is better not to take a walk if you have underdeveloped core muscles and problems with the spine (especially in the lumbar region).

Pull-ups on the horizontal bar with a reverse grip

The presence of a horizontal bar will allow you to create a good workout for the biceps; at the same time, the latissimus dorsi muscles and the anterior deltoids are included in the work.

Execution technique

⇒ Grip shoulder-width apart, elbows fully straightened;

⇒ You need to pull yourself up to the crossbar, pause for a second in the top position and lower down;

⇒ When lowering, straighten your arms almost completely, leaving only a slight angle at the elbows to maintain tension in the biceps;

⇒ It is necessary to pull yourself up with a powerful movement, but without a jerk in the initial stage, otherwise you can easily pull ligaments or muscles. The lowering time is 2 times longer than the ascent.

A set of exercises for arms without dumbbells

If you want to strengthen your arm muscles, try a set of exercises from Maddie Elimbernen, Canadian fitness trainer and author of the MadFit blog . It lasts approximately 15 minutes.

How to build a lesson

Start your workout with a short warm-up.
Perform the exercises sequentially, following the instructions in the description.
Do this program 3-5 times a week.
Finish your workout with some stretching.

To complete the complex you only need a mat.

Swing your arms up and down in front of you

Stand straight, feet shoulder-width apart, and reach up with the top of your head. Stretch your arms in front of you, bend your elbows slightly and point them to the sides, and, on the contrary, try to bring your palms together. Actively working your shoulder and biceps muscles, lift your right arm up, then lower it to the starting position and lift your left arm up. Return to original. This is one repetition. Complete a maximum of these repetitions in 30 seconds . Make sure that the movements are jerky and the arm muscles remain tense.

Swing your arms to the sides

Stand straight, feet shoulder-width apart, and reach up with the top of your head. Stretch your arms in front of you, bend your elbows and spread them apart, point your palms towards each other at chest level, turning the inner part of your palm towards you. Extend your arms vigorously to the sides, then bring them back together in front of your chest. This is one repetition. Complete a maximum of these in 30 seconds . Don't raise your shoulders up or strain your neck.

Swing your arms with rotation at your shoulders

Stand straight, feet shoulder-width apart, and reach up with the top of your head. Stretch your arms to the sides. Rotate your shoulders forward, turn your palms back, then stretch your arms slightly forward (feeling a stretch in the shoulder blades). Then rotate your shoulders back, turn your palms forward and extend your arms slightly back. This is one repetition. Complete a maximum of these in 30 seconds . Don't raise your shoulders up or strain your neck.

Circular rotations with hands

Stand straight, feet shoulder-width apart, and reach up with the top of your head. Stretch your arms to the sides. Actively work your arm muscles. Draw a small circle with your hands. This is one repetition. Complete a maximum of these in 30 seconds . Don't raise your shoulders up or strain your neck.

"Side" push-up

Lie on your right side. Extend your right arm along the body and, as it were, “hug” yourself with it, placing your right palm on the ribs on the left, lower your left one to the floor in front of you and lean on your palm, slightly bending your left elbow. Do not bend your lower back, do not slouch, actively work the muscles of your left arm. Push your left palm off the floor and lift your body, then return to the starting position. This will amount to one repetition. Do a maximum of these in 45 seconds , then change the position of the body and do the same in the other direction.

Bar with body reversal

Get into a plank position with your arms and toes straight. Stretch your head forward and your feet back. Do not bend in the lower back, work the muscles of the abs, legs and arms. From this position, turn your body to the left, raise your left arm above the floor and extend it up. Return to the starting position by lowering your left palm to the floor. Then twist your body to the right. This will amount to one repetition. Complete a maximum of these in 45 seconds .

Push-ups with arm rotation

Take a lying position with support on straight arms and knees. Do not bend in the lower back, work the muscles of the abs and arms, stretch forward with the top of your head. By bending your elbows, slowly lower your body down and place your chest and stomach on the floor. Extend your arms forward and make a circle with them, joining your palms behind your back. Then lower your palms under your shoulders again and return to the starting position. This will amount to one repetition. Complete a maximum of these in 45 seconds .

Jumping with hands

Stand straight, feet hip-width apart. Lean your body forward, placing your palms on the floor. Place as much weight on your palms as you can, jumping to move both legs to the left, then to the right. After this, return your feet to the center, bend your elbows and place your forearms on the floor. Return to the starting position, straightening your elbows and resting on your palms. This will amount to one repetition. Complete a maximum of these in 45 seconds .

Reverse push-ups

Sit on the floor with your legs straight and place your palms behind your body. Bend your knees with your feet flat on the floor. Bend your elbows, lower your body down, and at the same time lift your left leg up, then return to the starting position. After this, bend your elbows, lower your body down and lift your right leg up. Actively work the muscles of your arms, back and abs, reaching up with the top of your head. This will amount to one repetition. Complete a maximum of these in 45 seconds .

Swing your arms up and down in front of you

Swing your arms to the sides

Horizontal pull-ups

This requires a crossbar at a low height of up to 1 m or the presence of TRX loops.

Execution technique

⇒ It is necessary to grab the bar with a reverse grip, and the bar itself, while hanging, should be at chest level;

⇒ Do not allow the body to sag; from head to toe it is as straight as a string;

⇒ When performing a pull-up, the upper chest at the top point should almost touch the bar;

⇒ At the top point, hold for a second and lower down again. Remember, at the bottom, don't let your hips sag down.

How to pump up your biceps with a barbell

You need to constantly pump up the biceps muscle. The amplitude of flexion affects whether muscle mass or relief will be built up.

You must adhere to the following rules:

Choose the optimal projectile weight for yourself.
Take the barbell with an underhand grip, stand against the wall and lift the barbell towards your chest.

At this time, you need to watch your elbows. They must remain motionless. The projectile is lifted by the efforts of the biceps.

This makes his head tense and an improved effect is achieved. In the lower position, the barbell is left on slightly bent arms.

At this point, the biceps muscle will be slightly tense, which will also allow it to be pumped up. You can do the exercise on an incline bench.

While sitting on it, you help yourself with your back muscles. With the help of a barbell, your biceps will work fully

Training Recommendations

♦ Before training, warm up your biceps and all parallel muscles involved. After finishing the training, do a cool-down;

♦ Focus on quality, not quantity. It’s better to add a couple more approaches to complete the intended load on the biceps;

♦ Train your biceps no more than twice a week, but remember that training them should be really hard;

The lack of dumbbells and the inability to visit the gym is not a reason to stop training. Remember the recommendations above and train with pleasure.

Is it possible to pump up your arms without dumbbells?

Not really, experts say. “Pumping up,” that is, noticeably increasing the muscles of the arms, will not be possible without additional weights, but strengthening and tightening is quite possible,” says Alexey Bolyaev, personal trainer at the Women Secrets women’s fitness studio in Tsaritsyno.

Why? “As you know, muscles grow by overcoming resistance,” notes Natella Vladimirova , personal trainer and author of the Instagram blog @trainer.vladimirova . “The greater the resistance, the better the muscle hypertrophy.”

If you have no desire to “sculpt” voluminous and sculpted biceps, but want to make the silhouette of your arms more toned, exercises without weights will be enough.

How it works? We will create resistance using the force of gravity.

It is worth training your hands not only “for beauty”. Pumped up biceps and triceps will make any fitness activity more effective. “Arms are the “link” between the muscles of the back, chest and the machine or free weights. The efficiency of this muscle will depend on their strength,” says Alexey Bolyaev. “All our muscles are connected to each other, there is a synergy between them that determines the functionality of the whole body.”

Anatomical features

The forearm is the part of the human upper limb from the elbow joint to the hand.

The composition of the muscle group is as follows:

Brachialis (brachial muscle);
Brachioradialis (brachioradialis muscle);
Flexors;
Extensors;
Pronator teres.

All these small muscles are jointly responsible for flexion and extension of the arm at the elbow and wrist joints, as well as for rotational movements. It is also quite difficult to pump up your forearms because of their complex anatomical structure. Exercises should cover all 5 muscles that make up this anatomical group.

The Best Forearm Training Scheme

There is no one ideal scheme that would allow you to pump up large forearms. As with any other muscle, it is necessary to progress slowly and regularly, change programs, alternate loads, use different types of exercises, etc. It is quite obvious that simply performing wrist flexions and extensions with dumbbells or a barbell will not be enough. At best, this is suitable for a good completion of forearm training, but not as a main load. Also remember, developing strength is always a priority over increasing muscle size.

Let's look at two types of training that can be considered necessary. The first workout will be shock training; it cannot be called work only on the forearms. Rather, it is a general load with the help of powerful basic exercises, where the lower arm anatomically cannot help but be involved in the work. If this is a lagging muscle group, you can work them additionally at the end of the workout with not too difficult exercises (flexion/extension, any holds, hanging on your fingers, etc.). When using bar extensions, you can do only the main workout, without finishing.

The second type of training is simple, where you will only work the muscles of the forearms. At first with the main basic movements, at the end with isolating movements.

There is no point in going into detail about the first type of training; it will depend on the overall program, because it is not aimed at developing the forearms. For example, a plan usually looks like this:

Deadlift 4*8, 7, 5, 3;
Any other types of rows with bar extensions – 3*12, 10, 8;
Farmer's walk (time or maximum distance);
Hold the pancake for the maximum time.

Simply put, the main task is to introduce forearm muscle training and exercises for these muscles into your program, of course, if you do not train at home and have access to all the sports equipment. Then you need to choose only the available exercises

The second type of training can be called targeted training of the target muscle group. For the gym, an example of the most effective workout would look like this:

Finger hang/towel hang for as long as possible (old school exercise for developing grip strength). For beginners, you can replace it with holding the barbell on your fingers;
Lifting the barbell for biceps with a reverse grip with extenders 3*12*10*8;
Farmer's walk to failure (if you can put grip extenders on the dumbbells, the exercise will be even more useful for training grip strength);
Holding a pancake – 3 sets to failure;
Curl with dumbbell 3*15, 12, 10;
Extension with a dumbbell 3*15, 12, 10.

Home workouts are most often inferior to working out in the gym due to the lack of equipment. How to pump up your forearms at home? Everything will depend on the available shells. The minimum set consists of:

Crossbars;
Dumbbells or weights.

The crossbar will give you the opportunity to do finger hangs and towel hangs, which are very good for developing the lower arm and grip strength. Dumbbells will give you access to curls and extensions, which are a good example of isolation exercises. At the end of your workout, it is always advisable to do several sets to failure with a manual resistance band or donut. This will help pump maximum blood into the muscles and completely deplete them, which will have a great effect on muscle growth.

Also, when training your arm muscles at home, do not forget to do hammer curls and reverse grip biceps curls. While these exercises may not be the best, they also work your forearms.

We decided not only to share the theory with you in this article, but also to show that we are practitioners. Especially for you, we filmed a cool arm workout with Maxim Pechenkin. We advise you to take a look at this complex, as you will get acquainted with many exercises and tricks that you have not tried yet!

Summing up

It is important to understand that to pump up your forearms well, you need something more serious than a couple of exercises at the end of a workout. Wrist flexion and extension may help visually expand the lower arm, but it is unlikely to significantly increase strength and grip. Besides the obvious things like nutrition and sleep, it's important to plan your weekly cycles so that your forearm muscles have enough time to recover. For example, if you do a heavy back workout and the next day (or the day after) you work on your arms and forearms, your muscles will not have time to recover.

Try to organize your workouts so that your lower arm rests for at least 3 days. Judging by the experience of professional athletes and coaches, this time is enough to restore small muscle groups. Give preference to loads that require you to support your weight or body. The farmer's walk or bar hang are good examples of such exercises. When using the bar, you can use grip extenders or a towel to hold it by the edges. Otherwise, the forearms are the same muscle group as the rest, therefore there are no special rules or secret techniques for its development. Only slow progression and regular training.

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