Follow our no-gym arms circuit to build strong biceps, triceps, and core!

Warm your body up with a 10-15mins dynamic warmup (think stretching or walk up and down the stairs) before starting the workout below. Perform each exercise according to the instruction, and rest 1-2mins between sets. Cool down with 5mins stretching or foam rolling after finishing all exercises.

Rest 60 – 90 seconds between each exercise and drink enough water.

Beginner:  10 reps x 2 rounds
Intermediate: 15 reps x 3 rounds
Advanced: 20 reps x 3 rounds

EXERCISE 1   BICEP CURLS

1. Stand up straight with a dumbbell in each hand and palms facing forward. Keep the elbows close to your torso.
2. Holding the upper arm stationary, bend the elbow and lift the dumbbell up while contracting the biceps. Continue raising the dumbbell to about shoulder level.
3. Pause briefly and slowly lower the dumbbell back to the starting position.
4. Repeat the motion with the other hand.
5. Repeat the entire exercise for recommended repetitions.

Alternative 1: Bicep curls with a resistance band

Alternative 2: Bicep curls with an EZ-bar (if training in the studio or a gym)

EXERCISE 2   TRICEP DIPS

1. Place a bench or a chair behind your back. Hold on to the edge of the bench while facing away from it. Extend your legs while keeping your arms about shoulder width and fully extended.
2. Bend your elbows and slowly lower your body until your elbows are about 90 degrees.
3. Push your upper body back up again to starting position.
4. Repeat.

EXERCISE 3   SEATED HAMMER CURLS

1. Sit on a bench or a chair with a dumbbell in each hand. Rest both arms on the sides of your body fully extended with the elbows locked close to the body.
2. Keep the upper arms stationary, curl one arm forward to lift the dumbbell to slightly lower than shoulder level. Your palm should be facing your body throughout the entire motion.
3. Pause briefly to fully contract your bicep.
4. Slowly lower the dumbbell to the starting position.
5. Repeat the motion with the other arm.
6. Repeat the entire exercise for recommended repetitions.

EXERCISE 4   SEATED TRICEP EXTENSIONS 

1. Lie down on a bench holding a dumbbell with both hands above your head. Your arms should be fully extended.
2. Slowly lower the dumbbell over your head for as far as possible. Keep your upper arm stationary and both elbows tucked in.
3. Contract your triceps to raise the dumbbell back to the starting position.
4. Repeat.

EXERCISE 5   SEATED CURL TO EARS

1. In a seated position, hold a dumbbell in each hand. Fully extend both arms and raise the dumbbell to form a “Y” shape.
2. Keep your upper arms stationary and bend both elbows. Curl the dumbbells towards your ears and fully contract both biceps.
3. Pause briefly before returning to the starting position.
4. Repeat.

EXERCISE 6   TRICEP KICK-BACKS

1. Bend over at your waist with your upper body paralleled to the floor. Hold a dumbbell in each hand and keep arms about shoulder width apart.
2. Bring your upper arms up towards your back while pushing the dumbbells to be inline with your upper body. Fully contract your triceps at the top.
3. Pause briefly before lowering the dumbbells to the starting position.
4. Repeat.

EXERCISE 7    DIAMOND PUSH-UPS ON KNEES

1. On a yoga mat, form a push-up on knees position with hands close up instead of shoulder width. Your hands should be close enough to form a diamond shape.
2. Perform the motion as a push-up on knees and contract both triceps.
3. Repeat.

Alternative: Standard diamond push-ups

Now for Beginners, repeat the entire circuit for 2 times. 

For Intermediate, repeat the entire circuit for 3 times. 

For Advanced, repeat the entire circuit for 4 times. 

Great workout! Now cool down on a foam roller or stretch on a yoga mat. Remember to drink more water and enjoy a protein shake!

Button