Every man at least once in his life thought about how his figure looks. And the first thing he tries to pump up is the biceps. This muscle is involved in the flexion of the shoulder and forearm, it helps to twist the brush. In aesthetic terms, the size of the biceps speaks of the strength and endurance of a man, because it’s not for nothing that even boys show off their biceps, diligently straining this muscle.

Pumping up biceps without dumbbells is quite difficult, because weights are needed to increase and build muscle. But we can use the weight of our own body or other improvised means as a load. So, how to build biceps?

Exercises for pumping biceps

1. Before performing any set of exercises, you need a warm-up. It allows the body to warm up, the heart begins to intensively drive blood through the body, the ligaments and muscles warm up. It is foolish to neglect the warm-up, because its absence can lead to injury. As a warm-up, you can use a simple jog, jumping rope, exercises, stretching.
2. The biceps are actively involved in pulling up on the horizontal bar with a reverse grip. Grasp the bar and gently begin to pull yourself up. Do not try to complete the exercise as soon as possible, speed will not give you the desired result. On the contrary, the exercise should be slow, measured, in order to feel the tension of each muscle. Do 3-4 sets of 10 pull-ups. If the exercise is easy for you, you need to use weights - for example, a backpack with books or bricks. A load of 20 kg will give a tangible load and increase the effectiveness of the workout.
3. You can pull yourself up not only on the horizontal bar, but also at home. Even if there is no such projectile in the house. To do this, you can use a simple table. Lie under the table and grab the edge. It is better to raise your legs and put them on a support - a chair or a small bench. Grasp the edge of the table more firmly and begin to lift the body. So you need to do 2-3 sets of 15 pull-ups. You can add the same weight in the form of a backpack. The technique for performing this exercise is just aimed at training and building up the biceps.
4. There is another effective exercise for training the biceps. These are simple classic push-ups from the floor. During the exercise, you need to monitor your posture, nothing should sag. The back and legs should form one straight line. Push-ups should be deep, the chin should touch the floor, this is the only way you can get the desired result. When performing the exercise, you need to breathe deeply. The slower the exercise is done, the greater the load on the biceps. Better to do two quality push-ups than ten useless body movements. If the exercise becomes easy, you can do push-ups on your fists, on one arm, or fasten a load on your back.
5. The next exercise is the standing barbell lift. Stand straight, feet shoulder width apart. Take the bar in your hands so that your palms look at you. The body must be slightly bent forward, in the lumbar region. Elbows should remain practically motionless. Raise the bar to your chest and lower it back. Movements should be as smooth and slow as possible, no jerks. This is a great exercise that will allow you to strengthen not only the biceps, but also the back muscles.
6. The most effective for building biceps is lifting dumbbells. But if they are not at hand, you can use simple water bottles of 6-10 liters. Sit on a stool and spread your legs. Lower your hand with full plastic bottle between legs. Gently bend and unbend your elbow. After 20 repetitions, the hand can be changed. If the bottle handle hurts your palm, you can wrap it in a soft cloth. The exercise can be done simultaneously with both hands. Take a bottle in each hand on the outside of your thighs. Slowly raise and lower the weight to feel the tension in the biceps.
7. You can train your biceps with an elastic bandage. Stand up straight and step on the middle of the bandage. Grasp the two ends of the bandage with your hands and pull it towards you. If the bandage is long and does not give proper resistance, wrap it lightly around your hands in a few turns. Now bend your elbows, turning your palms towards you. The back should remain straight.

These are the simplest, but most effective exercises for pumping and building biceps. However, exercise alone is not enough.

The result of training largely depends on proper and competent nutrition. As you know, in order for muscles to grow, they need protein. Before training, be sure to eat something nutritious with carbohydrates and proteins. Carbohydrates are needed by the body in order to have the energy to train. And protein is a building material for the formation of new muscles. You need to eat at least two hours before training so that a full stomach does not interfere with physical activity. Eat a piece of lean meat with a side dish of rice or buckwheat, fish, boiled potatoes, eggs, chicken breast with vegetables or oatmeal.

If you want to build muscle, it is very important to eat any protein immediately after your workout. It can be milk, poultry meat, fish, cheese, cottage cheese. Before and after training, you can not eat fats. Also pay attention to the amount of fluid you drink. You need to drink a lot and often to protect yourself from dehydration. In addition to water, you can use freshly squeezed diluted juices.

A beautiful sculpted body with powerful biceps is the envy of many men. But do not think that this is very difficult to achieve. A competent approach, patience, discipline and regularity will give their results. Daily hourly workouts, even without dumbbells, can outline your figure. Be active and play sports!

Video: how to pump up your arms at home without dumbbells

Flabby muscles are completely unattractive. You can tighten the muscles of the arms in the shortest possible time if you do intensive training on a regular basis. Each muscle group requires individual intensity and exercise. The result will be obvious after a week of complex classes.

If you are engaged in acrobatics, pole dancing, power martial arts, then you need to first of all direct the main load on the hands. The first and most elementary thing you can use is an expander, or in extreme cases, a rubber ball. Perform the maximum number of compressions allowed, alternating the exercise with a warm-up of the fingers. Stand facing the wall at a distance of 0.5-0.7 m. Rest your palms against the wall, push off as sharply and strongly as possible, lowering to the starting position, and again a sharp repulsion from the wall. Repeat 50 times, alternating with another exercise. Do the same for each hand separately. Perform circular rotations with brushes in different directions.

Get ready for push-ups from the floor, if it’s hard to do push-ups on an elongated body, then kneel down and do push-ups 10 times, then hold in position for 10 seconds. Move both palms under chest and try to do push-ups 5 times, such an exercise may not work right away if the hands are weak enough.

Take a position on your hands, as before push-ups, spread your palms and turn them to the sides. Try to jump while to land on the fists, with the next jump, land on the palms and so alternate 15 times. Stretch your hand forward, and the second pull the fingers of the outstretched hand towards you, hold in this position for 20 seconds. Change your hand.

For a few wear hours a day sports weights on the hands. After a week, increase the time. Sit on the floor, bend your legs under you, put your palms in front of you: put your wrists together, and fingers apart. Having created a support, slowly transfer the body weight to your hands and hold on in this position for 20 seconds.

Start training your biceps or forearm muscles. Dumbbells will definitely come in handy for you - the optimal weight is 4 gk / 1 dumbbell. Sit on a bench or stool, alternately raise and lower the dumbbell with one of your hands, bringing it as close to you as possible. Hold the dumbbell at the top for 5 seconds, then lower.

Take a standing or sitting position and perform the "hammer" movement: bend your arms with dumbbells in the direction of your shoulders as you inhale and lower as you exhale - alternately or at the same time. Regular breathing is extremely important. Classic push-ups - the most common and effective method swaying of all muscle groups. In the prone position, set a wide grip - arms shoulder-width apart, slightly bent, the body is even, feet hip-width apart. Inhale and slowly bend your elbows, without touching the floor, return to the starting position. Do 15 pushups.

Perform a classic push-up, but with a clap. After clapping, land on slightly bent palms. A good and quick result is given by exercises on the horizontal bar. Grab the bar, arching your back, bring your shoulder blades together and try to slowly pull yourself up, you need to raise your chin by the horizontal bar and slowly lower yourself. Try to do 5 pull-ups in 3 sets.

For a girl, in order to strengthen the muscles of the hands, you can perform a classic push-up while kneeling. With dumbbells weighing no more than 4 kg, perform 20 hand swings to the sides, forward, up. Sit down, take dumbbells and bend your arms behind your head, thus pumping the triceps.

You should not lean on intensity at the beginning of training. If you do not want to pump a muscle, stretch after each session. For girls, it is not recommended to lift dumbbells weighing more than 4 kg.

Any physical exercise divided into exercises without weights and with weights. At the same time, exercises in which it is not necessary to use weights are mainly used to warm up or to give the muscles elasticity.

Such exercises should be performed sequentially, gradually increasing the intensity. For example, first you need to stretch the hands, then the forearms, and only then the shoulders.

Exercises in which you need to use weights occupy the most important place in the complex of various exercises.

The most common is lifting dumbbells or barbells. When performing this exercise, the arms should be bent at the elbows. You should not immediately take on the heaviest arsenal, the weight of dumbbells or barbells should be increased gradually.

There are four varieties of effective exercises for biceps:

• Hammers;
• Lifting the bar;
• Lifting dumbbells;
• Lifting dumbbells in the Scott bench.

If you want to quickly pump up your arms, then the exercises that are used to warm up just need to be performed before the exercises with weights begin. If you immediately start working with weights without warming up, then rapid fatigue will set in, in addition to this, various complications are possible - torn ligaments, sprains, etc.

After the warm-up exercises are completed, you can also pull up and push out several times, and then proceed to the weights.

The recipe for how to quickly start hands is very simple, the main thing is to know the sequence, not to overwork and not help the hands with the body. That is, try not to sway the torso during exercise. And yet, it is better not to use various nutritional supplements, but to include in your daily diet more protein.

Exercises for the muscles of the hands

If you do not wish to engage in gyms, but want to start hands in a few months, then you must remember a few simple rules.

To start:

1. To pump up the biceps, work by bending your arms;
2. To pump up the triceps, work with the extension of the arms;
3. To start your forearms, work with exercises that use hand weights.

If you swing your arms, swing your legs too, so that the limbs are in proportion to each other. If you want to pump up your hands with dumbbells, namely biceps, then it is recommended to perform the Stomp exercise - bending your arms with dumbbells in a sitting position.

"Stomp" is performed while sitting on a bench, you will need two medium weight dumbbells, but it is better to select the weight individually. Take them and lift them to the shoulder and back, first with one then with the other hand. Also release and raise two hands with dumbbells at the same time. In this case, the back should be completely even. It costs about 3-4 times a week to perform such actions and you should not let your hands rest excessively.

We use the horizontal bar

If you want to pump up your hands on the horizontal bar, then you need to use your imagination to make the exercises varied and original. We can achieve variety in exercises in several ways, one of them is by changing the type of grip and the width of the arms.

So, in order to pump up the biceps on the horizontal bar, it is better to pull yourself up with a reverse grip with a narrow arm setting. Also, the biceps can be pumped up with incomplete pull-ups with a reverse grip.

In order to pump up the triceps in the tournament, it is better to pull yourself up on a special crossbar in which the handles are directed forward so that the palms look at each other (neutral grip). But if such an exercise is difficult to perform, then a regular grip with a direct setting of the hands will do.

You can also pump up your arms with an exercise called a roll on the crossbar. It is considered more complex, but the most effective. To do this, pull yourself up and stretch one arm along the horizontal bar, starting to make smooth rolls from one side to the other, the main thing is to ensure that the muscles receive the same load.

We do push-ups

You can also pump up your hands with push-ups, for this, remember the technique for performing simple push-ups. Take a state lying on the floor, stretch your arms slightly wider than your shoulders. The body should be tense and be even in relation to the legs.

Bending your elbows, gently tilt your body down. The body should not sag, so watch your lower back. It is necessary to go down until the chest is on the floor. Hold this position for a couple of seconds and return to the starting position.

If you want to quickly increase muscle mass, do explosive or plyometric push-ups. To do this, take an emphasis lying on the floor, straighten your arms shoulder-width apart. Slowly lower your body down until your chest touches the floor. After a sharp push, toss the body up, while clapping the palms under the chest while the body is in flight.

There are also different-high push-ups with a mixture of the body. To do this, take an emphasis lying on the floor, resting on it. right hand, left - lies on a low platform of 7-10 centimeters.

Slowly lower yourself down until your chest touches the floor. Then jump out sharply and mix the body to the side. The toes of the feet should remain in place, but the hands should change their original position.

We swing our hands quickly!

If you want to pump up your arms in a week, then this is only possible with regular and enhanced training. To do this, you need more than an hour of free time every day, dumbbells weighing more than 1 kilogram and a great desire to change outwardly by pumping up flabby muscles.

If you have all of the above, then start following the instructions below:

1. Take the dumbbells, stand up straight with your spine straight, bend your elbows and press the dumbbells to your shoulders. When exiting, tilt the body down, bend your legs at the knees, keeping your back straight. At the entrance, take your hands back, continue to press your elbows to your sides. Thus, do 3-4 sets of 20-25 times;
2. Spread your legs shoulder-width apart, straighten your body, release your arms down. Take dumbbells and stretch your arms in front of you, hold them in this state for 3-5 minutes. After spreading your arms to the sides and fix them in this position for a couple of minutes. Then twist your hands in reverse side, so that the palms do not look up, but down, hold in this state for 2-3 minutes. Then raise your arms above your head, hold the dumbbells for about 3-4 minutes, keeping your spine and arms straight;
3. Stand up straight, lower your arms with dumbbells along the body. Raise your arms as you inhale, release as you exhale. Thus, do 3 sets of 20-25 swings.

We wish you to always be attractive and fit! Be healthy!

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 build their biceps and triceps to make their arms bigger. Girls need to train their hands 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 proposed in different variations to increase the load for men and decrease 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 - they are not born with them (unlike calf muscles, the size of which is largely determined by genetics), this is achieved by long workouts.

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

But if you are traveling or working somewhere far away, you will have to go for a trick. In addition to the usual exercises in the gym, you will need to train your hands without simulators.

Luckily, there are a number of hand workouts at home that you can do just about anywhere. They mainly use their own body weight.

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

Anatomy of the muscles of the hands

The main muscles of the arms are the biceps and triceps. We will focus on them to improve the appearance of the hands and increase their strength.

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

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

It's normal for you to focus more on training one muscle than others if you have such a task ahead of you (for example, if that muscle is lagging behind). But provided that the rest of the 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 like to pump biceps more, because its shape is clearly expressed and visible to the eye.

But triceps is a larger muscle group than biceps, and if you want big arms, you should add a little more emphasis on pumping them.

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

Most effective method lose fat is a diet. But it is also important to combine it with training to strengthen the muscles of the arms, in particular the triceps, in order to give the arms nice shape and "tightness".

Biceps

Although this is a relatively small muscle, this does not mean that it should be given little attention. Located on the front of the shoulder, it is perhaps most commonly associated with strength and power - just ask any child to mimic a bodybuilder's workout and they'll start doing the biceps exercise.

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

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

The best exercises for triceps without dumbbells and simulators

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

An important plus of triceps (and chest) exercises: they can be performed anywhere. It does not require anything but the floor and walls. Here are the top 3 exercises:

1. Narrow stance push-ups (diamond or diamond push-ups)

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

In regular push-ups, the arms are slightly wider than shoulder-width apart, 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 is how it should be done:

• Rest your hands on the floor, connecting the thumbs and forefingers of both hands, creating the shape of a "diamond" (triangle)
• 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) in tension
• Raise your body up to the starting position. Then repeat all over again.

Lightweight options (if the usual way is too heavy):

• Push-ups with a narrow grip from the wall
• Push-ups with a narrow grip with an emphasis on a bench (or any other hill)
• Regular push-ups from the floor

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

• Push-ups with a narrow grip with legs resting on a hill (for example, a chair)
• Push-ups with a narrow grip with weights (for example, a backpack)

2. Push-ups from the bench for triceps

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

For most people, this exercise will be a good start to initial stage, but your goal should be to transition to dips (these include more muscle to work).

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

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

• Maintain balance between two benches or chairs by keeping your feet on one and your hands on the opposite.
• Push your chest forward and keep your back straight.
• Lower yourself until your elbows are bent at an angle of about 90 degrees.
• Then rise by straightening your arms.

Lightweight options:

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

Complicated options:

• Push-ups from the bench for triceps with weighting. Put your backpack or suitcase on your hips.
• Push-ups on the uneven bars

• Dips with weights (hang a heavy backpack or use something that can be fixed between your legs).

3. Triceps Extension

All previous exercises are great because they work several 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 the TRX machine and a weight 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. Keep tension in your abs and glutes to keep your body in a straight line.
• Bending only the elbows, lower the whole body so that the head falls just below the hands.
• Do not make other movements with your elbows, except for flexion and extension.
• Raise the body using only the strength of the triceps.

Lightweight version:

• Extension to the triceps from the wall (the more hands are placed and the smaller the angle between your body and the wall, the easier)

Complicated version:

• Triceps extension from the floor

The best exercises for biceps

Unfortunately, you will have to find some equipment to train your biceps (and back at the same time). If there is no playground with a horizontal bar nearby, you need to find something to hang on. And another table (for horizontal pull-ups).

1. Pull-ups with a reverse grip on the biceps

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 one of the exercises that can be difficult for beginners, so some modifications are given below. But if you think you can do it, here are the instructions:

• Grab the bar with both hands. Grip width narrower than shoulder width. The palms are directed towards you.
• Do not relax the press and buttocks so that the body in profile resembles a straight line.
• During execution, bring the 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 Pullups

• Isometric holds on the horizontal bar

Complicated version:

• Pull-ups with regular grip

• Pull-ups for biceps with weights

2. Horizontal pull-ups

Even when I work on my back in the gym, I choose horizontal pull-ups.

You may have heard of the bent over row. You take the barbell, bend over, pull the barbell to your chest. it good exercise if done properly. But if the weight is heavy, it becomes difficult to perform the exercise with proper form.

Horizontal pull-ups solve this problem. The technique of this exercise is difficult to spoil, you can add weights without the risk of increasing injury.

In addition to the back, they also perfectly train the biceps and core.

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

• Lie on the floor under a bar or table.
• Grab the bar or edge of a table with your palms facing away from you.
• Keep 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 get down.

Lightweight options:

• Traction at the doorway

• Pull with a rag

Complicated options:

• Horizontal pull-ups with increased leg support

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

3. Biceps curl with an expander

For the last exercise of our series, you will need an expander orTRX.

This isolation exercise is great for finishing off your bicep workout. To be honest, you may not need it if you regularly do reverse grip pull-ups and horizontal pull-ups.

Instructions for working with an expander:

• Step on one handle with your foot. Take the other hand.
• Let your arms hang freely so that there is no tension in the expander.
• Push your chest forward.
• Bend your elbows as you raise your arms to your shoulders.
• Lower your arms slowly.

Instruction forTRX:

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

Summing up

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

They are great for a day when you work out. upper part body. But they should be only part of the overall set of exercises (I do not recommend training only the 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 here you need to focus on increasing the total body weight and complex training of all muscles. Because our body does not tolerate disproportions and it is difficult with small muscles of the whole body to pump up huge arms.

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

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

The order in which the supersets are performed is denoted by a number, and the combination of exercises into a superset is denoted by a letter. In this workout, for example, the first superset includes biceps 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. Relax and start a new superset. Do the next exercise in the triceps series, and the next in the biceps series. Take a rest. The same goes for the third superset.

When all the exercises from the program become easy for you, complicate them.

How long do you swing your arms? Write in the comments what helped you in this matter and what did not.

According to materials:

http://travelstrong.net/arm-exercise-without-weights/

The relief muscles of the hands - that's what immediately catches your eye! Many dream of pumping them up quickly, but not everyone succeeds.

First of all, it should be noted that biceps and triceps form the basis muscle mass hands People who are far from sports, first of all, evaluate the entire physique by biceps.

Women are especially guilty of this. But impossible to achieve good result overlooking the rest of the muscles.

That's why main advice sounds like this: If you want to quickly pump up your arms and don’t know how, then pump your whole body! However, when training your hands, you must adhere to certain rules in order to get a tangible increase in a short period of time.

This is the basic rule, without which all efforts will be in vain.

It is pointless to lift huge weights, if most of the load falls on the wrong muscles, where it was supposed- this must be taken into account constantly, since you have wondered how to quickly pump up the muscles of the hands.

Therefore, starting a new exercise, you first need to hone the technique with light weights. Only perfect execution stimulates the muscle to grow.

Very often you can see how people, when lifting a barbell for biceps, pull the load with their backs, practically turning off the biceps muscle from work. This cannot be allowed.

Regular load changes

It would seem that what could be simpler than this rule in order to pump up your hands correctly and quickly? Each workout you need to change the weights, the number of repetitions, exercises and their order.. But not everyone follows this advice.

Now is the time to talk about the best exercises allowing you to quickly pump up your hands.

Rocking in the hall

Biceps Curl on the Scott Bench

Hands must be placed on this device. Then a barbell or dumbbell is taken (in last case you will have to perform the exercise separately for each of the hands) and slowly rises to the chin.

No need to suddenly drop weight - its slow lowering is no worse than giving a load to the muscles of the hands than lifting it up.

French bench press

The exercise is done with EZ Neck. Lying on your back feet should be firmly on the floor.

A neck is taken into the arms raised perpendicular to the floor (you can ask your partner to help you submit it), after which they begin to bend at the elbows.

Reflexively, many begin to spread their elbows to the sides or move them: you should try not to do this.

The bar should drop to the level of the forehead, after which the reverse movement is made. There is no need to fully straighten the arms at the top point - this is can lead to injury.

Exercises you can do at home

Bending the arms with a barbell in a standing position

It's classic a basic exercise that allows you to significantly increase arm strength. Having taken the starting position (feet shoulder-width apart), you need to take the bar with a grip from below.

Elbows should be pressed to the body. With a slow movement, the neck rises to shoulder level, then also slowly lowers back..

Highly it is important to control the immobility of the elbows, since the productivity of the exercise depends on it.

When performing, you can use an EZ bar or a straight one: it is better to alternate their lesson through a lesson, which, again, will make the result more noticeable.

Pump up your arms with dumbbells with a turn

Another basic exercise that perfectly complements the previous one. During its execution, the hands turn, which causes a strong contraction of the biceps. Sitting straight, dumbbells must be taken in lowered hands with palms facing each other.

During the inhalation, the lifting of the dumbbells begins (simultaneous or alternate). In the moment, when the forearms become parallel to the floor, you need to start turning the dumbbell without stopping its rise.

The lowering of the projectile occurs in the reverse order. Here, as in the first exercise, much depends on the immobility of the elbows.

Those who are not confident in their technique can perform the movement on a bench with a back, against which they can press their hands tightly.

Push-ups from the floor with narrow arms

Exercise is good in that it can be performed almost anywhere. To concentrate the load on the triceps hands are placed close enough to each other.

You can check this as follows: the thumb and forefinger should touch each other. It is necessary to go down slowly, but to rise back - sharply. In the upper position, it is necessary to strain the triceps for a couple of seconds.

Hammer with dumbbells

This video shows how you can effectively and quickly pump up your arms at home with dumbbells:

Well-developed arm muscles are the result of constant hard training. But aren't perfect looking hands worth it?