2024-11-08 16:00:00
You wish increase the size of your biceps/triceps without having access to a full gym?
No problem !
In this article we offer you a complete training program to develop your arms using only a pair of dumbbells and your body weight.
Follow me step by step for effective exercises and tips to maximize your results.
1. Incline curls
Incline curls are great for stretching and engaging your biceps in a way that encourages growth.
By sitting on an incline bench, you benefit from increased stability, which forces you to use your biceps without cheating with other muscles or momentum.
Set up
- Set your bench at an angle between 45 and 60 degrees.
- Keep your back and head pressed against the bench for better support.
- Use dumbbells of a weight that challenges you for the desired number of repetitions.
- Bend your elbows to lift the dumbbells until you fully contract your biceps.
- Slowly lower the dumbbells to full arm extension, contracting the triceps to ensure maximum stretch of the biceps.
Advice :
- Use an explosive tempo on the way up and a controlled tempo on the way down.
- Expect to use about 20% less weight compared to a standard curl, which is normal because the exercise is more difficult.
Your last repetitions should be difficult, with a slowing speed of movement. This is a sign that you are getting closer to muscle failure, which is essential for growth.
On your last set, when you can no longer perform full reps, continue with partial movements in the lower part of the movement to completely exhaust the biceps.
2. Bodyweight tricep extensions
This exercise is great for intensely engaging your triceps using only your body weight.
It can be done any where and does not require sophisticated equipment.
Set up
- Use an inclined bench, table, or any stable surface at the correct height.
- Place your hands close together on the support so that your elbows remain close to your body.
- Adopt a plank posture, contracting your glutes and abdominals.
- Bend your elbows to lower your head toward your hands, stretching your triceps.
- Extend elbows to return to starting position, strongly contracting triceps at the top.
Advice :
- Keep the body aligned, without raising the hips.
- Adjust the difficulty by changing the height of the support.
3. Hammer curls
Hammer curls target both the biceps and forearm muscles, including the brachioradialis and le brachialiscontributing to thicker and more balanced arms.
Set up
- Stand with your feet hip-width apart.
- Hold the dumbbells in a neutral grip (palms facing your body).
- Bend your elbows to lift the dumbbells toward your shoulders.
- Slowly lower the dumbbells until your arms are fully extended.
Advice :
- Keep your arms slightly in front of your body for better range of motion.
- Place your hands in the center of the dumbbells for maximum use of the forearm muscles.
- At the end of the series, you can perform alternating repetitions to prolong the effort.
4. Bench dips
Bench dips are great for isolating the triceps and can be adapted depending on your strength level.
Set up
- Place your hands on the edge of a bench, fingers forward or slightly outward for shoulder comfort.
- Feet are elevated on another bench or stable surface.
- Keep your back close to the bench and your shoulders back.
- Bend the elbows to lower the hips toward the floor, going at least until the elbows are at 90 degrees or lower if possible.
- Extend elbows to return to starting position.
Advice :
- Keep your elbows close to your body.
- To increase the difficulty, place a weight on your thighs.
5. Desk curls
This exercise allows you to work the biceps by isolating them and eliminating cheating, thanks to the support of the desk or inclined bench.
Set up
- Use a bench inclined at about 45 degrees.
Place your upper arm against the bench, with the arm slightly flexed to avoid hyperextension. - Bend your elbow to lift the dumbbell toward your shoulder.
- Slowly lower the dumbbell until it almost touches the bench.
Advice :
- Maintain a slight wrist flexion to engage the forearms.
- Alternate arms and always start with the weaker side.
6. Lying triceps extensions (skull crushers) with dumbbells
This exercise is ideal for working the triceps, especially the long head, in a lying position with maximum stretching.
Set up
- Lie down on a flat bench.
- Hold a dumbbell in each hand, arms extended overhead, elbows slightly tilted back.
- Bend your elbows to lower the dumbbells to either side of your head, keeping your arms stationary.
- Extend elbows to return to starting position.
Advice :
- Keep elbows pointed inward to protect joints.
- Avoid turning the movement into a pullover by moving your arms backwards.
- Control the descent to avoid strain on the elbows.
General tips to maximize your results
To save time and increase intensity, follow a biceps exercise with a triceps exercise, then rest before repeating.
Take 2 to 3 minutes of rest between supersets for optimal recovery.
Aim to gradually increase the weight or number of repetitions over time.
Your last repetitions should be difficult, with a slowing speed of movement.
Maintain correct form to effectively target muscles and avoid injury.
Train muscles from different angles for all-round muscle growth.
Recovery
Make sure you eat a diet rich in protein to support muscle growth.
Adequate rest is essential for recovery and performance.
Drink enough water to maintain your performance and overall health.
By combining these exercises with a pair of dumbbells and your body weight, you have everything you need to build bigger, stronger arms.
The important thing is to train with intensity, maintain correct technique and remain consistent in your efforts.
So, are you ready to transform your arms?
Put this program into practice today and see for yourself the impressive results you can achieve.
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Muscle recovery time
Between each round to ensure sufficient recovery, especially if you’re lifting heavier weights. Additionally, consider these strategies to enhance your workout effectiveness:
- Focus on Form: Proper form is crucial to prevent injuries and ensure the targeted muscles are effectively engaged. Take the time to practice the movements slowly before increasing the weight or intensity.
- Use Progressive Overload: Gradually increase the weight or number of repetitions over time to continuously challenge your muscles and promote growth.
- Incorporate Supersets: Pair bicep and tricep exercises back-to-back for an efficient workout, enhancing muscle pump and shortening the overall time spent training.
- Stay Hydrated: Drinking water before, during, and after your workout can help maintain performance and facilitate recovery.
- Maintain a Balanced Diet: Ensure your diet is rich in protein, healthy carbs, and fats to support muscle recovery and growth.
- Listen to Your Body: Pay attention to how your body feels during workouts. If you’re fatigued or noticing signs of overtraining, be sure to incorporate rest days or adjust your training volume.
By integrating these approaches, you can optimize your bicep and tricep training, leading to better strength gains and muscle definition over time. Stick to a consistent workout schedule, and don’t forget to celebrate your progress along the way!
