Home Exercise Without Equipment: Eight Effective Exercises For Biceps, Triceps, And Forearm
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| The best exercises for strong, muscular arms in your home workout. © healthyfood-musclestrength.blogspot.com |
Home training without equipment in times of corona and quarantine: Since the fitness studios, functional training clubs, climbing halls and calisthenic parks have all closed due to Covid-19, we are gradually introducing you to the best exercises for your own four walls. We start with eight effective exercises for biceps, triceps and forearm.
Before you start, start with dynamic mobilization exercises! These perfectly prepare muscles and joints for the active exercises that make up the bulk of your workout.
You can find the mobility exercises here!
8 Weeks to 30 Consecutive Pull-Ups: Build Your Upper Body Working Your Upper Back, Shoulders, and Biceps | at Home Workouts | No Gym Required
Achieving 30 consecutive pull-ups is an incredible show of strength that very few ever manage to accomplish.
Transforming your upper body
Packing on more muscle on your back, biceps, and shoulders
Musting through a new bench press max
And whether you can currently manage 2 pull-ups or over 15, there is a place for you in this program.
You can expect:
- the program to be tough but manageable
- a program to meet you exactly where you are with your current pull-up max
- workouts that can be completed anywhere including in your home
- not needing a gym: just your body, a bar, grit, and determination
Also read: Pulling the Door - Effective Exercise for Biceps and Latissimus
Arm muscles: basics of anatomy
As always, we start this time with a simplified overview of the anatomy and function of our most important arm muscles. The triceps brachii muscle acts as the only extensor in the elbow joint. It has three muscle heads, which are called caput longum, caput mediale and caput laterale. While the latter two have their origin in the humerus, the long muscle head arises on the shoulder blade .
This enables him to support the adduction in the shoulder joint . The triceps start at the forearm bone, the ulna, and extend the arm. It is possible to put a little more or less strain on the individual muscle heads, but not to isolate them in a natural way. The opponent Musculus biceps brachii is supported by two companions, both of whom bend the arm in the elbow joint - the Musculus brachialis and Musculus brachioradialis. While the two synergists have their origin in the humerus and attach to the forearm bones, the biceps with its two heads also begins on the shoulder blade and thus works in two joints.
This allows him not only to supination (outward rotation) of the hand, but also to participate in the anteversion (demonstration) of the upper arm. Due to the different muscles, stronger emphasis can be placed on arm flexion exercises. A complete exclusion of the other players is also impossible here. Furthermore, we find a multitude of muscles in the forearm that move the hand and fingers.
Home training: biceps exercises for at home without equipment
1. Tight pull-ups
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| Man train tight pull-ups © healthyfood-musclestrength.blogspot.com |
The easiest way to train the biceps and the like without equipment is to do tight pull-ups. The palms are facing up and the handle is shoulder width or narrower. Of course, as with any pull-up variant, you also train your back muscles. Consciously try to create a muscle and mind connection by focusing solely on flexing your upper arm to put the weight of the muscles involved more on your arms.
2. Sling trainer curls
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| a man doing suspension-trainer-sling sport © healthyfood-musclestrength.blogspot.com |
If you don't own a sling trainer, you can use a long rope to create another excellent way to use your body weight to train your upper arms.
Attach the aid above your head - preferably on a tree or beam. Make sure that both ends are the same length. For multiple grip options, tie the lower end of the rope into a loop. Now you can perform the exercise with the lower, upper, or hammer grip. Hold the rope tight and slowly lay your body back until you are holding your weight on the rope.
Make the mandatory board by building and holding full body tension. The more acute the angle between your body and the floor, the more strenuous the exercise. Now try to pull your body further up just by bending your elbow. The upper arm hardly moves at all.
3. Curl variants
The popular upper arm curls are also ideal for home training . In the absence of various dumbbells and weights, a tube is recommended, which can be easily adjusted by more or less length in the degree of difficulty. For beginners, a water bottle is sufficient, which can be filled with water or sand as required.
It is best to do the exercise sitting down or with your back against a wall to avoid unnecessary swing. This also makes lighter weights much more challenging.
Try to fix your elbow at about the level of your ribs and again let only your forearm perform the active movement. Switch between upper, lower and hammer grip or let these flow into the movement. For example, start in the hammer grip and turn your forearm outward into the under grip while you bend your arm.
A rare but intense variant is to finally turn the hand in the upper end position to the overhand grip, let it go and finally come back to the hammer grip position.
Home workout: Triceps exercises for at home without equipment
4. Tight pushups
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| Simply effective: tight push-ups © healthyfood-musclestrength.blogspot.com |
Analogous to the exercise 'Tight chin-ups for the biceps', tight push-ups for the triceps can be performed at home. This strength training also trains the chest and shoulders, but through execution and arm position the focus is placed on the upper arm muscles. The elbows are close to the body and the hands are shoulder width apart or closer together at chest level. Again, try to focus your head 100% on the movement in the arm.
5. Kickbacks
Kickbacks are particularly suitable for your home gym, as they represent a strenuous exercise for the fitness of your arm extender even with small weights . The tried and tested water bottle or tube are used again.
Get into the four-legged position and place the arm to be trained on the side of your ribs. Extend your forearm completely before slowly returning to the starting position at a 90 ° elbow angle. Be careful not to get any momentum.
If you are exercising with a weight, you can make the exercise even more difficult by lowering your upper body. Gently rest your head on the floor with your forehead. Your back maintains a strong straight line up to your bottom, which marks the highest point. The upper arm is still parallel to the line of the body. Your new starting angle is now around 45 ° in the elbow joint.
6. Forehead press
Take a box, a small chest or a box of water and place your "training device" on the floor. Then lie on your back with your head just in front of the object. Put your legs up slightly and tense your stomach firmly for a safe and stable position. Extend your arms towards the ceiling and fix your upper arms in this position. Now bend your arm and reach behind you to take up your weight. Extend your arms completely, then lower the weight back down behind your head.
Home training: Forearm exercises for at home without equipment
If you want to train your forearms, you can do this on the one hand by climbing ( climbing: super efficient full-body sport ), or by packing and holding heavy objects. Tubes with a thicker diameter than normal dumbbell bars are also ideal for increasing hand strength and challenging the forearms. In addition, the following two exercises are recommended:
7. Roll up
Find a round piece of wood - something from an old broomstick. Either you drill a hole in the middle or turn a screw into it. Here you attach a cord about one meter in length. Tie a small bag to the other end of the cord, which you can fill with any weights. Now grab the wood with both hands and turn it until the bag reaches the wood. The exercise can also be carried out under grip.
8. Rotation
Place your forearm on a flat surface. Grab an old hammer by the lowest point on the handle. Now slowly rotate your forearm so that the hammer head moves from the left side to the right side in a semi-circular motion.
We wish you a lot of fun and a little sore muscles for your arm training in your own four walls!
Do you want to train efficiently? Then we recommend this:
Iron Gym Total Upper Body Workout Bar
Pull-up bar for doorway, Ideal for upper body workout, Heavy-duty, Fits most doorways, Easy installation.
TRX All In One Home Gym Bundle: Includes All-In-One Suspension Trainer, Indoor & Outdoor Anchors, TRX XMount Wall Anchor, 4 Exercise Bands & Shaker Bottle
