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
- Stand up straight with a dumbbell in each hand and palms facing forward. Keep the elbows close to your torso.
- 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.
- Pause briefly and slowly lower the dumbbell back to the starting position.
- Repeat the motion with the other hand.
- 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
- 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.
- Bend your elbows and slowly lower your body until your elbows are about 90 degrees.
- Push your upper body back up again to starting position.
- Repeat.
EXERCISE 3 SEATED HAMMER CURLS
- 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.
- 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.
- Pause briefly to fully contract your bicep.
- Slowly lower the dumbbell to the starting position.
- Repeat the motion with the other arm.
- Repeat the entire exercise for recommended repetitions.
EXERCISE 4 SEATED TRICEP EXTENSIONS
- Lie down on a bench holding a dumbbell with both hands above your head. Your arms should be fully extended.
- Slowly lower the dumbbell over your head for as far as possible. Keep your upper arm stationary and both elbows tucked in.
- Contract your triceps to raise the dumbbell back to the starting position.
- Repeat.
EXERCISE 5 SEATED CURL TO EARS
- In a seated position, hold a dumbbell in each hand. Fully extend both arms and raise the dumbbell to form a “Y” shape.
- Keep your upper arms stationary and bend both elbows. Curl the dumbbells towards your ears and fully contract both biceps.
- Pause briefly before returning to the starting position.
- Repeat.
EXERCISE 6 TRICEP KICK-BACKS
- 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.
- 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.
- Pause briefly before lowering the dumbbells to the starting position.
- Repeat.
EXERCISE 7 DIAMOND PUSH-UPS ON KNEES
- 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.
- Perform the motion as a push-up on knees and contract both triceps.
- 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!
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