Building Muscle Without a Gym Arm Workout


gym arm workout

If you are looking to add definition and length to your arms, a full-body gym arm workout should be one of your first exercises. For starters, you can do exercises such as pull-ups, dips, triceps extensions, bench presses, and chin-ups. Doing these exercises on a regular basis will help you build a lot of muscle mass in a short amount of time. In addition, building muscle mass will increase your arm’s strength as well as help it keep the definition as you get older.

Triceps extensions – Lie down on a flat, comfortable surface with a dumbbell in each hand. Lift your arms straight out at their highest point while keeping your palms down. You should be able to feel the tension in your biceps. Make sure that when you flex your wrists that they are facing away from you.

Gym Arm Workout

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Grip the dumbbells tight at your sides and make sure that they are level with your elbows. Now, using a slow controlled movement, extend your arms forward until they are fully extended. Now relax them and repeat the exercise. Do not try to do too many reps or you could damage your arm muscles. Just use enough pressure so that you are working out the main muscles of your arm.

Upper Back and Side Exercises – Lie down flat on your back with a medicine ball or other large surface. Then, bring one arm across your chest and bring it underneath your head while pulling your opposite arm behind your back. Then, bring your hand up toward your neck and bring your opposite hand behind your head, holding it in a semi-perpendicular position. Make sure that your grip is firm, but do not tighten your grip.

Now, slowly extend your arms forward and twist the muscles behind your head. Make sure that your grip is still firm. Repeat for as many sets as you can. Do not forget to alternate sides, or you could wind up twisting your upper back instead of the side muscles.

A Much Ado

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Cable Crossovers – Lie flat on your back with a dumbbell in each hand. Place your feet firmly on the floor. Then, lift your legs, making sure they are parallel to the ground. Let the dumbbells pass through your legs, and when you feel resistance, lower them. Repeat this exercise in slow, controlled movements.

Biceps Curls – Lie down with a barbell in each hand. Then, bring your palms together and cross your arms over your chest. Place your hands directly below your shoulders, making sure that your grip is firm. Squeeze the biceps tightly, and release the muscle. Make sure that each rep is at least four inches away from your hip. Slowly increase the distance between your hands until you reach a full repetition.

Dumbbell Flyes – This exercise isolates the inner lateral heads of your triceps. Stand with a dumbbell in each hand, palm facing out. Let the triceps come down naturally, and turn your wrist so that it points outwards. Slowly return the dumbbells to the starting position. Do not substitute these exercises for free weights, however, as you need balance to successfully perform this exercise.

Side Lateral Raises – This exercise isolates the outer lateral heads of your triceps. Stand with a dumbbell in each hand. Have your side palms facing each other, with your elbows resting on the sides of your head. Make sure that your body forms a straight line between your feet and the sides of your head.

Other effective exercises include seated rows, lateral raises, and chin-ups. Each of these exercises should be performed exactly as they are listed, using the same form. Don’t perform these exercises slowly, and remember to always use enough rest to allow your muscles to fully recover. A full gym arm workout can take anywhere from fifteen to twenty minutes.

Bottom Line

The best way to build muscle without a gym arm workout is to work the muscles on a consistent basis. Set up a workout schedule that suits your lifestyle. If you need something that’s easy to do, then buy a home gym. For those who want to achieve a full-body workout, there are many free exercises online that you can use. Use these tips to build impressive biceps, triceps, and forearms.

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