7 Exercises to Build Bigger Arms Without Heavy Weights

Anyone who wants to have bulky arms must not only treat the biceps well but also show the triceps some love. Your triceps muscles have three heads: the long head, the lateral head, and the medial head. When your triceps muscles are too tight, it limits your strength, power, and mobility. So keep in mind that you should give all those muscles a good stretch.
Most arms exercises involve lifting weights. However, if you don’t have any dumbbells at home, no worries! You can use canned goods, bags of rice, water bottles or heavy books for weights. 100-ounce laundry detergent jugs have handles and secure lids so that might be your best bet. Let's start!
Other videos you might like:
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10 At-Home Exercises to Get Rid of Belly Fat In a Month • 10 At-Home Exercises t...
1-Minute Exercises to Improve Posture and Reduce Back Pain • 1-Minute Exercises to ...
TIMESTAMPS:
Diamond push-up 0:54
Kickbacks 2:07
Chair dips 3:03
Close grip bench press 3:59
Inverted row 5:21
Arm rotations 6:03
Towel bicep curls 6:34
#biceps #bulkyarms #strongmuscles
Music by Epidemic Sound www.epidemicsound.com/
SUMMARY:
- Any pushup is good for your triceps, but the diamond close-grip pushup variation is particularly challenging and effective. This exercise helps you naturally extend your arms while straightening your elbows. When you keep your elbows to the sides, you make your triceps muscles the primary movers instead of your shoulders and chest.
- If you managed diamond push-ups, kickbacks are going to seem like a piece of cake. Even though they’re easier, they also work all three heads of the triceps. It’s important that you keep the upper arm immobile during the exercise to get the full effect of the extension. If it seems too hard not to strain your elbow, try a lighter weight.
- Chair dips are an easier alternative to the regular dips you do at the gym. As you can see from the name, all the equipment you need for these is a chair. Dips let you work out targeted muscle groups, and as you lean on the chair, you put all the tension on the arms.
- The close grip bench press is a pretty unique exercise because it helps you build both muscle bulk and strength at the same time.
- You can do inverted row pretty much anywhere, all you need is something to grab onto. Lie flat on the ground, and get a grip on a sturdy chair, a coffee table, or some other object within your reach.
- Making circles with your arms, first small, then bigger every time, is a good way to build your biceps, triceps, and shoulders. Just like with the inverted row, the secret here is repetition.
- To do towel bicep curls, you’ll need a towel and also a heavy bag, so you can do it at home, work, or in a hotel room while traveling. Switch hands after 8 to 12 repetitions and perform three sets with each hand. It’s important that only your forearm is moving during this exercise, and the rest of your body stays still so that all the strain goes righto your biceps.
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[@BRIGHTSIDEOFFICIAL]

Hey there, BrightSiders, how often do you work out?

[@Simon-nl8wy]

Daily, complet body.

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BRIGHT SIDE twice a week 😅

[@taranjitsingh3999]

i will start in these summer holidays everyday

[@Oscar-ld4ir]

Daily

[@zacgibb172]

6 days per week. 3 days strength training, 3 days hypertrophy.

[@soybean9301]

TIMESTAMPS: Diamond push-up 0:54 Kickbacks 2:07 Chair dips 3:03 Close grip bench press 3:59 Inverted row 5:21 Arm rotations 6:03 Towel bicep curls 6:34 p.s. Thank me with a like. Holy moly thank you for 1.2k!!

[@Guy_ntheinternet]

Soybean thx

[@Onealmightypod]

Nice 👍 one Soybean

[@TyrMartinNFL]

Thx

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You have this in description.

[@ThehollyJesus041]

it's in the description

[@evilynstory9953]

anyone sleeping and watching😂

[@SUPERNOVA0360]

@Destinee Wilkins lies

[@ismaelsolorio5851]

No I can’t sleep while watching the video it doesn’t make sense bruh

[@SUPERNOVA0360]

@@ismaelsolorio5851 lies

[@SUPERNOVA0360]

@@robertlloydevans9966 no

[@joggerjogs]

My stomach is full of junk and Im sleeping. I'm a case study.

[@rakeshchilakapati6309]

Exercises List 👇 1. Diamond Push Up -- 4 Sets 12 to 15 Reps (45 Seconds Rest in between Sets) 2. Kickbacks -- 1 to 3 Sets 12 Reps (Keep the Upper Arm Immobile) 3. Chair Dips -- 1 to 3 Sets 12 Reps (Warning: If your shoulders start aching THEN, STOP Immediately) 4. Close Grip Bench Press -- 3 Sets 12 Reps 45 Seconds Rest 5. Inverted Row -- 3 Sets 12 Reps 45 Seconds Rest 6. Arm Rotations -- 2 to 3 Minutes in Each Direction 7. Towel bicep curls -- (i) Get a Towel and split it through the top of your bag or backpack. (ii) Grab it with your hands on both ends and lift it. Stuff your bag or backpack with something heavy for Extra Resistance

[@thatguyfromjojogoldenwind2081]

Thanks

[@gigi-cl3rw]

@@thatguyfromjojogoldenwind2081 tryna get that jojo physic, im tryna look like jotaro 😂

[@thatguyfromjojogoldenwind2081]

@@gigi-cl3rw Same

[@shrinilt8757]

U just destroyed the whole point of making this video🤣🤣🤣

[@manjunimal4843]

@@thatguyfromjojogoldenwind2081 I WANNA BE DIAVOLO

[@ruhanvijay5513]

I did this exercise almost 4 months. At first it was hard. Soon I start to being confident about doing this and my biceps size has increased. This video is really helpful. Thanks.

[@nightslesher9816]

I have a question this exercises i have to do it every day?

[@jelly_hgjgghcrhg10yearsago32]

@@nightslesher9816 try to aim to do it around 4-5 times a week but obviously the more u do it the faster you will see progress

[@dankhalifa6937]

@@jelly_hgjgghcrhg10yearsago32 ofc you need rest between workout so maximum 4times a week 1day apart

[@lightyear1]

Is there any suggestions for vegan diet during this.

[@lightyear1]

@@jelly_hgjgghcrhg10yearsago32 any suggestions for vegan diet

[@leoriocoki717]

This is your power level 👇

[@user-vs1mn8ig8w]

noe

[@johnprice3595]

Its Over nine Thousand!!

[@r.2696]

126

[@Mano1207_]

What even is a power level lol

[@r.2696]

@@Mano1207_ how strong you are it related to dragon ball which is an anime

[@jonasakp8021]

Me: can't even do a pushup Bright side: DIAMOND PUSHUP Update I can do a push up now

[@mghost7551]

Jonas Akp dats so me it’s so hard for me to do a push up I can’t even go all da way doen

[@jonasakp8021]

@@mghost7551 Same

[@alimohsin7661]

You should have to build strength by doing wall pushups first. Start running daily as much as you can.

[@sandipshaw5469]

Start by doing only 1 .. i did same... Now i can do 10

[@dodoarks3186]

Do inclines to train

[@shuaibmirwais4110]

It worked for me .... I have been doing this for almost a month and I have Bigger arms and lots of veins. The first week was hard but the last 3 weeks was easy.. Keep Trying u will have bigger arms than me

[@CL_trickshots_innet]

How many days a week did you do them?

[@cristianrios9433]

Thanks for letting me know this will work

[@vetrivelvetrivelkumar3667]

Show!

[@artic_alex7347]

Ty bro I’ll do this!

[@drjx]

@@artic_alex7347 r u stronger? lol

[@mixz49]

Why do I always watch these at night

[@light5903]

Same . I don't know y 😒

[@jordanleerogers1196]

Same

[@abdullahtailor7919]

Me at night imagining life being hench. Wake up next morning to reality that I have 0 commitment.🤣

[@dibyajyotidas5056]

Same bro 🙃

[@user-lg1wk1ml4i]

because its ur problem

[@romanromero5099]

title: ... without heavy weights 4min later: bench press.... case closed 🙄

[@tribounty1392]

Just cuz it says bench press dont me heavy weight. If your doing 12-15 reps then its to light for muscle hypertrophy.

[@bozlulhaque3519]

Roman Romero lol 😝

[@romanromero5099]

@@tribounty1392 it is still heavy weight exercises.... plus pushups are better than bench press for your core and arms.

[@klausschaap1834]

@@romanromero5099 lol you could even use 5kg 😂 mr puppypower 😂

[@romanromero5099]

@@klausschaap1834 why not 500grams each? 😂 the point of the title "without heavy weights" meaning you can do it on the go while you are travelling for example.... mr popeye 😂

[@BRIGHTSIDEOFFICIAL]

TIMESTAMPS: Diamond push-up 0:54 Kickbacks 2:07 Chair dips 3:03 Close grip bench press 3:59 Inverted row 5:21 Arm rotations 6:03 Towel bicep curls 6:34

[@zonefist5132]

Thx

[@xoxo8321]

@@zonefist5132 no thx u

[@Nkai2]

@@xoxo8321 no thx you

[@premlikesdogs]

Did you just copy?

[@Nkai2]

@@premlikesdogs copy who

[@jblancard]

Diamond push-up 0:54 Kickbacks 2:07 Chair dips 3:03 Close grip bench press 3:59 Inverted row 5:21 Arm rotations 6:03 Tower biceps curls 6:34

[@pizzalover1745]

Thanks.

[@money2k107]

Thank you

[@JohnSmith-be5py]

Thank you, King 👑 🙏

[@bigbyrne7544]

Thanks

[@habsrgoated8186]

Thanks

[@icebreaker786]

This actually works, just keep doing it every day and you’ll see yourself differently

[@tannerstevens4093]

I couldn't use my table so I had to use a chair and apparently, suprise suprise, I weigh more then the chair so I kinda made it flip. Long story short I have a broken chair and still no muscles 😂

[@YusufAli-jl6ls]

haha

[@shadowblack1048]

You can use your bed if you fit under it and have enough space to lift back up using the edge. Only works with high beds with space between mattress and floor obviously.

[@jiyaagupta5712]

😂😂😂😂

[@abdurehmanamjad8137]

Mom:what where you doing?

[@EXodUs10_]

i made my brother sit on mine lol

[@magasmartynas6265]

7 Great exercises to get bigger arms AT HOME! Number 4 - close grip bench press...

[@zeus5227]

You can do this at home all you need is a medium range rode with some weight and some Bigger and soild pillows which gives your back a necessary height for perform the task. I already do that at home twis a week for about 6 months and get a good results.

[@kathitpurohit7446]

@@zeus5227 everyday or some days not week?

[@zeus5227]

@@kathitpurohit7446 actually i schedule my week with whole body workout out like 2 days for bicep 2 day for chest 2 days for abdominal and a rest day (Sunday) it's good for your particular muscle because after a week each type of muscles get enough time for repair and ready to perform and you can easily challenge each type without any injury.

[@zeus5227]

@Follow the howl Noooooo!!!!😂😂

[@zeus5227]

@Follow the howl i hate leg days!!!

[@ronbalimbin8597]

The hardest part about growing muscle is having a great diet. That was my main problem until I found the Agoge diet plan. Now I'm gaining more muscle than ever.

[@hahalam1972]

I used Agoge too, it's a great meal plan, takes out all the boring out of dieting Verify

[@i_liek_csgo]

o

[@waltergrove2657]

is this a sponsor or smth? lol

[@sanjaykumargpatil6594]

Fun fact : we all are lying on bed while watching :)

[@waltwizzle2310]

Not really I did it while watching I was in bed though before I did it

[@mikekamara8556]

@@manphoolurfdurgasinghantal3672 im not

[@smellojello8214]

Yep

[@callmeday9655]

Me

[@warriorajazxx9950]

Yea

[@RahCreations]

Wow exercise is working

[@abhishekanurag5497]

Really??

[@gunslinger9130]

🖕

[@gunslinger9130]

🖕🖕🖕😂

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You,re skinny?

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@@abhishekanurag5497 No, its just a trick to make you visit his channel. Don’t fall for it

[@HowellConsultations]

To YOU reading this, 6 months from now YOU will be in a better situation !! Hope our channel helps !!

[@guowang6524]

I’m finna go beast in my workouts this summer just cuz this comment.

[@HowellConsultations]

@@guowang6524 💖🙌💖

[@thegreatwalrus9238]

Thanks, now I know how to promote a channel.

[@user-ut8ce6jx9i]

7 months

[@samarmalik1198]

Thank you for the two (new to me) table, and towel & heavy bag bicep exercises! Thumbs up!

[@dipanjanpanda9637]

What I do for triceps 1.diamond push-up 2. Chair dips 3. Trice kickback 4.tricep extension 5.close grip bench press 6. Push up low hold

[@spooky4786]

Why iam watching this on my bed??

[@EarthsGotFineTalent]

Your not gonna be watching it while working out, how tf you gonna see what's going on then? Your not funny.

[@tassotagang146]

@@EarthsGotFineTalent you are not funny too

[@shanbeniyanthan3785]

Lol so m I....bro

[@nassro.11]

Hhh same right now

[@hubbabubba4242]

SpOoKy Ikr lol

[@steabestesnathan662]

Oh my gosh my bag is so heavy this is perfect!

[@Solaras_]

Dude this is perfect almost a week of this programme and i already see some progress

[@TeoMR801]

Same

[@JamesEllis3]

Very informative.... breaking down the anatomy of the muscle is so important. Great information and exercises.

[@leoolgebremichael9665]

Thanks for you showed us that! That will accually help me alot! Love your vids

[@saurabhnaik9984]

Exercises at home Tip 4 - bench press

[@Jai437]

😁😁😁

[@johnbaby4962]

I did not see that comi,n😁😁

[@adambauer5508]

You gotta check in the bathroom for that

[@krithinprakash6645]

5:41 imagine when table falls on u..

[@kranthiaryan6050]

It could be a final destination 9🤣

[@edmund8954]

I cant imagine.

[@athmeeyanesthalu]

Omg

[@athmeeyanesthalu]

Telugu nenu kooda telugu bro

[@ponchogomez6086]

U will end up being so strong that it would not feel like anything😂

[@bigbunnytony4065]

thank you for the heads up!!! 👏👏👏

[@hadwdsamuchahary3837]

Thanks brightside i was waiting for this kind of video.

[@TheRealNadimok]

“Build muscles without heavy weights” 2nd exercise: Use heavy weights 🤦🏻‍♂️

[@abhaparihar9527]

Yeah *SMH*

[@abhaparihar9527]

Yea *SMH*

[@stephennolan8892]

It wasn’t heavy

[@TheRealNadimok]

@@stephennolan8892 he said use heavy weights......

[@kyawzawhan7746]

2.5tons is heavy for you fri.

[@MarkAngeloDcOrsal]

Thanks for the tip😊 A small youtuber here

[@UncoldStone]

Thanks man... It's really useful to me.... One of your subscribers....

[@Djciardi]

My arm grew 3/4 of an inch. You’re the best

[@Kris-Ako]

My tips: Increase protein and carb intake dramatically , lift heavy weights for fewer repetitions, incorporate reverse barbell curls, drag curls and pull ups into your routine for bigger bieceps, training trieceps more than bieceps will make your arms look bigger as there are 3 muscles instead of two, make sure to rest your muscles, dont over do it and remember its not going to happen overnight so keep going.

[@---twinkle---]

Thanks bro 😊

[@Kris-Ako]

@@---twinkle--- 💪🏼

[@bussboy1617]

One of the only informative videos out there🎉

[@yesunaik4374]

I think its very useful for me and I'm going to try this right now💪💪💪

[@vtmgovex837]

Thanks for the tip.i seriously need it ☺️

[@darthpug8014]

My dad

[@user-qy1kh9fy3w]

Without heavy weights, bravo👏

[@dibyaenglish6604]

Wow! Great video sir!!

[@dherajkanchan]

Loved d exercise. My arms are now pumped 💪🏻

[@adeebabrrar3280]

Yo How many days did it take for you?

[@yadneshaher4703]

Thank you so much it's really helpful

[@KGRAO2047]

Zen says there is no better exercise than pull ups to develop upper body muscles development.

[@SurajSingh-hf9ji]

Thank you sir ❤.....HARE KRISHNA 🙏

[@Isaac-qc6db]

Man this helps a lot,thanks man

[@sameditzanalytics-sea8043]

Thanks bro first my biceps were not visible but now it's like this💪🏻

[@HAYHAY1216]

😮😮😮

[@Sonic-xg3ox]

Topic's about increasing the bicep size but instead talks of triceps😂😂

[@Mahmood.23]

MaximilianMus Man. 70% of your arm is made up of the tricep. Increasing the size of your tricep will increase the size of your arm or ,as most people see it, your 'bicep'. That's what the title basically meant.

[@WorkoutUnionPT]

True! Probably should be arms instead of biceps on the title 🤔

[@MistaWordz]

If you have small triceps, the separation between your bicep and tricep probably won't show, therefore your bicep will look smaller because part of what gives biceps the "golf ball" is well developed triceps. Also as someone else stated, triceps are about 66% of your arm, so even if you have round biceps, your arm will still be small. Another thing is that your bis and tris usually grow fairly proportionate so if your triceps don't grow, your biceps won't grow too much either. Even people with "bicep dominant" arms have fairly developed triceps too that are at least the same size as their biceps.

[@dr.creatine6703]

Triceps’s are 2/3 of your arms 😂

[@osamabinladen6980]

Triceps are like 2/3 so you get a 30-35% improvement in the size of your arms

[@SirPresidentOfTheRoYaL]

Best advice channel on KZbin

[@nitesh_singh_004]

I found this helpful Bro 😊 thanks 😊 ❤️

[@lostandfound459]

There is one thing I learned a long time ago and is not mentioned here. Somewhere during any exercise, if you hesitate for a moment and then proceed you add more strain on the muscle, esp.if added on the relaxing motion. As in a curl, you can not only hesitate on the pull-up but also when you relax.for another rep.This not on;y increases your muscle in less time but it also allows you to do fewer sets and in less time. As mentioned in the video your muscles best respond at the moment there's an increase in blood flow,.,.and that's exactly what this does. G-luck

[@skoufalotlord1895]

Diamond Push Up : 4 Sets 12 Reps Kickbacks : 1-3 Sets 12 Reps Chair Dips : 1-3 Sets 12 Reps Close Grip Bench Press : 3 Sets 15 Reps Inverted Row : 3 Sets 12 Reps Arm Rotations : 2-3 minutes each direction Towel Bicep Curls : 3 Sets 12 Reps

[@VortexVR2010]

Thank you

[@subhsen6748]

Excellent Workout. Superb.

[@juancelestino7251]

Pull up bars definitely help out. Athleanx knows more.

[@markpumares7608]

Ye

[@krandom9283]

Jeff knows best

[@user-xv5fx6mq1k]

Juan Celestino lol lets go calisthenics kids

[@givenmereb7314]

It says “... without heavy weights “

[@user-asfh2ubiv5dh]

As using light weights but no heavy weights. I thought the same as well. You can see that sentence in 2 ways

[@yoonbum1147]

But..but..but..bu- meh I should go back home

[@madirishman8271]

Thanks i learned a lot from your video things i didn't know

[@eoinmartin4437]

Thanks this helped a lot.

[@navys329]

Never said anything about nutrition. You can do that everyday but without the correct "Meals" is pointless. PS: my english is bad, try to understand the idea . Peace !

[@priyanshupanigrahi7201]

i am learn a lot you best youtuber in the world i am doing exercise twice a week and my muscles were pumpout thanks bro

[@priyankwaghela5749]

Most perfect example of exercise

[@not-top-up-gamer6723]

Thank for given a new target🎯

[@ThealanteA]

0:54 Diamond push-up 2:08 Kickbacks 3:03 Chair dips 4:01 Close grip bench press 5:23 Inverted row 6:05 Arm rotation 6:35 Towel bicep curls

[@adityalokhande128]

Excellent videos

[@doublegamers1548]

THANK YOU BRITESIDE

[@astro_boygamer5817]

Nice... thx for the tips.

[@aval244]

Thank you so much for these exercises! I will be doing them every day now to hope for stronger arms for softball season next year!!💪🏼

[@numbersemotions3999]

Any results..!

[@aval244]

@@numbersemotions3999 yes my arms are getting stronger now I actually forgot about this video and haven’t been doing it since lol, but I’ve been doing many other arm workouts with and without weights and I can see my arms gaining muscle!

[@user-is7xt7wr6r]

what have you been doing or is there any video can explain please

[@arabslay]

how about now? any MAJOR diffrences

[@useless_noob12]

@@aval244 heyy bro i am 14 years old will it work for me

[@soujanyahegde537]

Title: no weights The video: "now hold a weight in your left hand"

[@HariPrasadkazzam]

Its no heavy weights

[@cheesec4kecat]

W A T E R B O T L L E

[@sachin0918]

Exactly

[@posteveryside-beatsnews]

That's what I thought. But I guess it makes sense to just go out and buy weights. So much easier and practical

[@brakingff6596]

OH THANKS THAT IS WORKING 100%

[@tejalborse6285]

Wow really helpful 😍 thank you

[@indpulkit9470]

Reverse hand push-ups work for biceps as well

[@samuelilano9359]

or, you can do inverted diamond pushups, the higher your legs, the more weight is being put on to your biceps and triceps. Keep doing this for about a week or two, as many as possible(will go up the more you do), and after one or two weeks, your arms will be almost 2× - 4× bigger(depending on how high you elevated your legs)

[@theokamiatzoglou9307]

That was very useful thank you so much

[@Rizaking21]

Slowly but surely 🎉👑you a legend man

[@demetrice7158]

I already have big arms. I've been working out since between the age 14-16 I think. Love working out!❤💪😊

[@TechnoSyke]

Be careful buddy that's not the age for workout

[@olliereid6786]

Diamond push ups 15 45 second rest 4 sets Kickbacks dumbbell 12 1-3 sets Dips 12 1-3 sets Close grip bench press 12 45 second rest 3 sets Inverted row 12 45 second rest 3 sets Arm rotations 2-3 minutes each direction Towel Bicep curls

[@riddlemaster26]

This channel has so many subscribers and now 1st time I visited it

[@johnmitchelljr]

Thank you.

[@anmol9973]

Alright , now its time for chest edition bright side!

[@brendyaguilar8772]

Me: can't even do a pushup Bright side: DIAMOND PUSHUP

[@mg4380]

Copied

[@ItAintThatDeep60]

Pulled an all nighter and this is the stage where I feel guilty for not doing enough so I'm now trying to improve my life just cause

[@zehrawaheed3428]

This channel is the legacy of Bright confidence side

[@yeetyeet7255]

brightside went from solving riddles to working out

[@marinomc9278]

90% of ppl probably gonna do it the moment after the video ends and then forget tommorow 😂😂😂

[@bmuruganandam6191]

It's super going to try and get it

[@AbhishekThakur-fk7px]

Thank you so much

[@elemcalk3760]

I often beat my dad in arm wrestling because of this workout.

[@tripi7906]

Hah

[@Roy_studio_69]

thanks for giving this

[@seetharamvatturi936]

Thank you

[@deimongaming7053]

Anyone exercising while watching

[@veganvocalist4782]

Started laughing when it got to the push ups 😂 in my dreams , very impressive to watch though so my eyes had a work out 👀

[@nasirbhotta8448]

your are best I have ever seen in my life

[@kdovedesigns]

Thanks for the tips

[@kundanrajan5342]

May I repeat this 7days in a week!✌️

[@coolgainz9307]

The chair dips is one of my favorite arm exercises and I started doing them a long time ago and it was awesome

[@SubscribersWithoutAnyVid-rj1fw]

Doctor: You have one minute to live *Me starts Planking* Doctor: What are you doing? Me: Making this minute feel like a lifetime...

[@kezolenomelli5207]

Underrated

[@neetanegi7915]

Legend watching in bed😂😂🤣

[@degorkoraali9621]

thank you

[@MrVloggerUP78]

nice ill start it from this week only nice exercises

[@duchi882]

*You could also do what Spongebob did* Buy an Inflatable Muscle Man Arm to flex

[@guadalupegalindo9799]

Decorasiones

[@17ktrollz45]

LOL

[@Anaos2]

If you read this then I will have faith you will be a winner in life and you will also have faith that I will be a winner

[@Guy_ntheinternet]

The Burch thx

[@Anaos2]

Np

[@kaigoodbye]

I like arm rotation one lol Btw you are best youtube!