Bodyweight Home Arms Workout (NO WEIGHTS NEEDED!)

Build big arms with home workouts that require no equipment at all here…

Those that say you can’t build big arms without equipment failed to realize that the heaviest weight you may ever lift with your arms, is your own body. In this video, I show you a home arms workout that will help you build bigger arms with nothing more than your own bodyweight and a pullup bar. With just 4 arms exercises and some unique ways to create overload, you will be able to build your biceps and triceps at home.

The first exercise combination targets your biceps. You are going to want to do this in something we call our modified killswitch style. Start with a one up two down assisted chin up. Grasp the bar with one hand and use your other hand to grab your wrist. Perform an assisted chin up until your chin reaches the level of the bar and immediately release your hand from your wrist and grab the bar so that both hands are on the bar. Slowly lower yourself down and repeat until reaching failure on that arm.

From here, immediately proceed to the floor and perform the side lying bodyweight curl on the same arm that was holding the bar in the previous exercise. Be sure not to sit up using your abs. Instead, let the biceps and brachialis do the pulling as you get yourself up to a near seated position. Lower slowly and perform until you reach failure once again.

Return to the bar and perform the first and second biceps exercises on the opposite arm. Go back and forth between both arms until you are unable to get many meaningful reps in good form on one or both arms. This will likely take you about 3-5 sets to reach this point.

Next, move to the floor to perform your triceps exercise combination. Start with the modified pancake press. Here you want to get in a pushup position on your toes and position your elbows tight to your sides. Slowly lower your body to the ground resisting the descent with the eccentric control of the triceps. As soon as your knees touch down, allow your knees to touch and press off your forearms back up to the starting position. Lift the knees and lower down once again. Repeat until you can no longer perform any reps in good form.

Immediately move onto the static tuck hold triceps home exercise shown in here. The goal is to lift your bodyweight off the ground using the strength of your triceps. Try to hold this position as long as you can isometrically until you reach failure. Rest just a few seconds and repeat this circuit as many times as you can until no meaningful reps can be completed.

Home arm workouts like this are great because they dispel the myth that you can’t build muscle at home without weights and because of how versatile they are. For a complete 6 weeks of home workouts that use no equipment at all, be sure to head to and look for our ATHLEAN XERO bodyweight workout program.

For more bodyweight home workouts for arms as well as bodyweight biceps and triceps exercises, be sure to subscribe to our channel here on youtube at

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72 comments
  1. 50PercentNub / June 17, 2016

    Jeff is love Jeff is life

    • Neil Van Heerden / June 17, 2016

      My pecker gives love. My pecker gives life. 😛

    • Neil Van Heerden / July 2, 2016

      +Jr Mac De’Swade
      hahaha. I think you’ve reached the highest point this incline will reach,
      sir!

    • Neil Van Heerden / July 2, 2016

      +James Hardy
      Pineapples are better.

  2. Julio Gomez / June 17, 2016

    hey Jeff really loving your videos. I would love to see a video of how to
    eat to maintain a ripped physique. something very simple like a list of all
    the foods to eat in one side, and all the foods to stay away from on
    thebother side. also, discuss trap foods that we may think are healthy but
    are not. also some healthy alternatives to a couple of foods that we
    consume daily such as rice. and lastly, how many meals a day should we it
    and why. thanks again!

    • Ryan Day / June 17, 2016

      I totally agree on this. I would love a video like the afore mentioned one

    • Cam Hensley / June 17, 2016

      if you actually watched any of his food videos its pretty self explanatory,
      but if not..here is a synopsis: dont eat crap…6 to 8 small meals a day,
      never skip breakfast, you should mainly drink just water and plenty of it,
      your portion size is what you think you can eat

    • calderon speedster / June 17, 2016

      he has a video of how to be ripped and stay ripped all year

    • Psygo / June 17, 2016

      i thought he got wasted when the slow mo appeared.

    • Jimmy Dervos / June 17, 2016

      +Psygo OMG that was great! hahahahaha.

  3. Kenny Bride / June 17, 2016

    hate to break it to you, but today is thursday?

    • workout 24/7 / June 17, 2016

      my calender says 2020 june 17

    • Jonathan Bonilla / June 17, 2016

      +workout 24/7 but it is still Friday

    • workout 24/7 / June 17, 2016

      +Jonathan Bonilla yeah tru dat and im probaly in the future while watching
      richard piana shooting with an amazing mobility lmao

    • Jonathan Bonilla / June 17, 2016

      +workout 24/7 see now you get it

    • e.v.u.elect / June 17, 2016

      Ugh .. Feels like Monday grrr

  4. David :/ / June 17, 2016

    Music name??

    • StevenTrinh / June 17, 2016

      Darude – Sandstorm…….sorry, I had to

    • Tony Montana / June 17, 2016

      +Guitar Lessons with Steven Hahahaha ;))

    • bargene journey / June 17, 2016

      what realy are u kidding its epic music i think its from audiomachine but i
      cant find it

  5. Poland syndrome bodybuilding / June 17, 2016

    Saved this video, u never know when u might need this!

    • Jay Fitness / June 17, 2016

      +PlumbPilot I’m pretty sure that prisoners don’t have access to YouTube.

    • RaphMC / June 17, 2016

      +Jay Fitness you will be surprised, some prisons even allow access to Xbox
      and ps4, tv, etc

    • LinkEX / June 17, 2016

      It’s best saved on that harddisk between your ears.
      Then you know it’s available for sure when you need it.

      (I tend to save lots of instruction videos as well, though, lol.)

    • Richard Reynoso / June 18, 2016

      what is a good app to save youtube videos for phone version?

    • A.K. Fish & Flora / June 20, 2016

      +Richard Reynoso redtube

  6. christop672 / June 17, 2016

    Athlean-X…Blowing people’s subwoofers up since 2006!
    But seriously though, that last exercise is just brutal. Couldn’t do it for
    more than 6-7 seconds.

    • LinkEX / June 17, 2016

      »But seriously though, that last exercise is just brutal. Couldn’t do it
      for more than 6-7 seconds.«

      Try “L-Sit” or even “V-Sit” then, haha.
      Those are the follow-up exersizes – with straight legs, and straight legs
      pointed towards the ceiling.

    • jan jan / June 23, 2016

      +LinkEX i sit aka impossible v sit is even harder

    • LinkEX / June 23, 2016

      +jan jan
      Yeah haha, you need to do some stretching exersizes before you’re even able
      to do that *without* elevating yourself from the floor.

  7. Nayem Rahman / June 17, 2016

    Can you bodyweght shoulder workout next ??

    • Sunshine Wave Resort And Garden Venue / June 17, 2016

      He already has one..Search complete bodyweight shoulder workout athlean x

    • MPolo 95 / June 18, 2016

      Try the Pike press

  8. calderon speedster / June 17, 2016

    how can I have that music?

    • bargene journey / June 17, 2016

      searhs two steps from hell audiomachine etc

    • calderon speedster / June 17, 2016

      thanks man

  9. Marcos Hurtado / June 17, 2016

    Epic music and a body weight bicep exercise, genius!

    • bargene journey / June 17, 2016

      hey many any idea on that epic music music is it from audipmachine pls title

  10. Rich Homie Quan / June 17, 2016

    My obliques are different looking. I have good obliques on both sides but
    one has like two or three lines and the other has like one or two. Should I
    try working out the other side more or what? Can I fix this? If I can’t
    it’s fine it looks normal anyways I’m just wondering. And my biceps are
    different sizes. Should I just train them equally or train the smaller one
    more. My left is only smaller by 1/2 an inch

    • Tommy Guglielmo / June 17, 2016

      uh.. really? ids say do overhead presses, and squeeze abs, look up apan
      thrall. all kinds of ab-core gains. all kinds

    • Raúl Regadera / June 17, 2016

      If you train equally the most developed will make gains slower than the
      less developed so the later would catch up

  11. Tristan Sanders / June 17, 2016

    How does the athlean X program work?

    • Brian Kelly / June 21, 2016

      The challenges at the end of the month determines whether or not you go on
      to the next month. There are other challenges during the month like “20 up
      and 20 down”, “11-11-11”, and etc. I can not think of a better program then
      Jeff’s. If you are not ready to progress then you will not be moving
      forward but it gives you additional time to gain strength and fitness so
      you will be ready for the additional challenges. This program has really
      improved my conditioning.

    • Tristan Sanders / June 21, 2016

      +Brian Kelly man thanks for answering my question lol. I noticed there was
      a lot of different programs on the athlean X website. Which one do I
      purchase to build Muscle and strength for individual body parts ? Or do all
      the programs do that

    • Brian Kelly / June 21, 2016

      All the programs do that but AX1 might work best if you get the TNT
      routines that compliment it. The TNT routines target specific body parts.

    • Tristan Sanders / June 21, 2016

      +Brian Kelly thanks man, you’ve been a real help

    • Brian Kelly / June 21, 2016

      No problem, good luck. I doubt you will be disappointed with his programs
      if you get them and try them out.

  12. Leon Kennedy / June 17, 2016

    I fingered a potato yesterday and now it’s taking me to court

    Any suggestions?

  13. Loïc Labonne / June 17, 2016

    Can I use it to lose fat or is it just to get bigger arms?? :O

    • Spongegar / June 18, 2016

      The elliptical is the best for it

    • Spongegar / June 18, 2016

      +Teen athlete Mahmoud Intervals on the eliptic are better

    • MZONE / June 18, 2016

      I believe the more “Weight bearing” the exercise is the more effect it has.

      Running/sprinting/bodyweight exercises are full weight bearing and demand
      alot of energy…

      Cross trainer/stepmill is medium as some bodyweight is supported by handles

      … Cycling/swimming are low as the body is being support by the bike or
      water.

      Whichever you choose… just be active!!

    • MZONE / June 19, 2016

      +Fyodor Karamazov not necessary?? lol. cleaning up your diet is great,
      having lower body fat is great but you’ll be pretty unfit. To be an
      Athlete… cardio is 100% necessary. it’s not just about the way you look.
      Jeff uses his programs to be high enough intensity that they have a cardio
      and afterburn effect.

  14. Steve Allen / June 17, 2016

    You natty bro?

  15. fuckyou7037 / June 17, 2016

    god damn, 1 armed chin up… :D

    • Chaiply Golden / June 19, 2016

      it looks like he uses his other arm as help as well tho

  16. nazim badman / June 17, 2016

    Love homework outs now do 1 with Dumbbells plz Thnxs

    • Raúl Regadera / June 17, 2016

      He has a lot of workouts with dumbells

  17. Matthijs Emous / June 17, 2016

    you can clearly see he uses his abs with that first exercise

  18. Geodetic20 / June 17, 2016

    Generally, I don’t aim for a number of reps, I push it to failure. My
    question is, how many sets to failure should I do for say, a bench press,
    each workout session?

    • Ktuntied2 / June 18, 2016

      I have a bunch of his programs and the standard lifts are all 3-4 sets
      depending on the main goal for the day.

    • Rebel Wrath / June 19, 2016

      Well really you should aim for a specific number of reps generally
      speaking. When you preform say a bench press and you pick a weight you can
      only preform 8-12 reps with, as in not less then 8 no more then 12, you’re
      in the rep range that stimulates a paticular type of hypertrophy that
      produce growth of the muscle. When you reply to failure what you’re really
      doing is taxing the central nervous system, which is ideal for a strength
      based plan not really size.

    • Zacharie Richardson / June 20, 2016

      I’d imagine the “push it to failure” technique would be pretty dangerous
      when bench pressing unless you have at least one good spotter. Best to
      leave that type of session to exercises that don’t involve dropping a bar
      on your chest when you hit the point of failure.

    • Geodetic20 / June 20, 2016

      I only have access to dumbbells right now so no danger with a bar to my face

    • Rebel Wrath / June 20, 2016

      +Geodetic20 Well it’s not really about dropping weights on you’re face
      although that is a problem, it’s really about what you’re actually doing
      for the muscle itself. Im not the expert but I know decent deal about the
      difference between gaining strength and size, ripping to failure taxes your
      nervous system which will help build more motor pathways to the muscle
      itself which will increase strength, but too effectively do that you need
      too work in the lower rep ranges like 3-6 reps, which are not got for size.
      But hey man do what you want

  19. Chuck Lee / July 7, 2016

    I can’t even do one one-arm pullup. Got any tips on how I can train myself
    to do a one-arm pullup?

    • Mr Kappa / July 12, 2016

      Keep doing pull ups, if u’ve already done them for some time then just add
      in a few slow eccentrics and it should help u brake through the plateau.

    • Dan Pearman / July 16, 2016

      Also – try doing pull-ups off-centre – still with two hands on the bar, but
      with your weight centred more on one arm – that’ll force that arm to do a
      higher proportion of the work, but still get some assistance from the other
      arm.

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