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Arm workouts can be incredibly effective at building bigger biceps and triceps, even when you don’t have access to weights. In this video, I’m going to show you an arm workout without weights that you can use to build bigger arms with nothing more than your own bodyweight as the resistance. This quick circuit workout will overload your biceps and triceps in just minutes.

To begin this arm workout, all you will need is a pullup bar and somewhere to do inverted chin curls and bodyweight triceps extensions. If you don’t have a bar as I show you here, simply use a counter overhang in your house which works just as well. The key is that you need to stop making excuses and start putting in the hard work that can be incredibly rewarding when it comes to building bigger arms.

The first part of this arm workout focuses on building big biceps. Start by getting into the top position of a chin up. With an underhand grip, pull your chin over the bar and then back your body away a bit to ensure that your elbows are bent approximately ninety degrees to maximize the effect on the biceps. Here, aim to suspend yourself in this position for a full 45 seconds without letting yourself succumb to the negative overload of the hang.

As soon as you complete your time on the pullup bar, drop down and immediately go into the inverted chin curl static hold. Lie on your back under a bar or counter overhand the grab hold of the bar or counter with an underhand grip. Pull your body up to the bar and keep your elbows at ninety degrees once again. Aim to squeeze your biceps as hard as you possibly can for a full 45 seconds without allowing your body to drop to the floor. As soon as you are done, head back to the chinup hold for 30 seconds, and repeat until you finish with a 20 second hold on each exercise.

Next, move onto the triceps portion of this arm workout without weights. Here you will need to grab the bar with an overhand grip and back your feet as far away from the bar as possible to get your body straight. Bend your elbows slightly to increase the tension on the triceps and hold here for 45 seconds. The long head of the triceps should definitely feel the burn as you fight to resist. Once done, immediately drop down to the floor to perform the modified L sit. This triceps exercise presents an intense contraction on the back of your arms. Hold for 45 seconds here and head back to the bar where you will perform a 30 second and 20 second hold of each to finish up this arm workout.

You don’t have to use weights to build big arms. All you need to do is learn how to overload your biceps and triceps using your own bodyweight and the gains can be limitless. If you are looking for a workout program that uses no weights at all and is capable of packing on serious muscle in just six weeks, head to and get the ATHLEAN XERO program.

For more bodyweight workouts and exercises to build big arms without weights, be sure to subscribe to our channel here on youtube at
What’s up, guys?
Jeff Cavaliere,
The view certainly looks good from up here
and you’d better get used to it.
Especially if you want to build bigger arms
without needing heavy weights because you
can use your own bodyweight and certainly
overload your arms.
When you think about how much your body will
weigh if you actually use it as a resistance,
your biceps and triceps are no match.
Let me show you a little circuit here that
you can do, that will put your biceps and
triceps to the test without having to use
any weights at all.
The first thing we do is we get up on our
pullup bar.
This is one of my favorite, absolute best
exercises you can do for your biceps because
we can direct constant, tie-motor tension
on our biceps using our body as overload.
So more than I can probably curl.
So I get here, I get my body on the bar, and
I push away just a little bit so my arm is
almost at 90 degrees.
So now I turn this more into a chin curl – static
chin curl – that you have to try to hold
for five seconds.
Now, as I work to hold this, obviously, I’m
going to get negative eccentric overload as
my bicep starts to lengthen out.
We know that eccentric overload is necessary
for creating the micro-damage that’s responsible
for muscle growth.
Strength is a different issue.
When we’re talking about muscle growth we
get this eccentric overload here, I hold it
45 seconds, fight for everything I can.
Once I get done with that I drop down to a
bar that I have setup here.
Now, if you’re doing this at home use a broom
stick over two chairs.
Use the back of, or the underneath side of
a counter.
Whatever you have to use.
Here, you get down now and you slide out this
A little bit further.
Now we have an inverted chin curl.
So from here, our feet are flat, come up,
and now I’m curling once again.
Now, from here I’ve got a little bit more
of a challenge.
45 seconds, yet again.
I try to hold, hold, and hold.
Again, the tendency is going to be for me
to have to give in to the weight, but I can’t.
I’ve got to hold myself up, squeeze as hard
as I can, 45 seconds.
All right, I keep going, keep going, keep
going, and fight it.
From here we head back up to the top.
We go 30 seconds up there.
We go 30 seconds back down here.
20 seconds up there.
20 seconds back down here.
That’s only half your arm though.
Now we have to go to the other side.
So what we do is, with this bar that we have
down here we do our tricep extensions.
Again, we’re going to have an exercise here
that will allow us to isometrically overload
the triceps in the elongated position to hit
the longhead and have enough eccentric overload
as our body tries to resist the movement down
into this stretched position.
So they come down in here, I get right down
into this position here.
Now, my bodyweight is lengthened out behind
me, I have a lot of resistance here to hold
Hold it.
Hold it.
Again, it’s going to push me more into this
Stretch out the longhead.
45 seconds.
Fight it.
Fight it.
You get all the way to 45, come straight down
to the ground.
Now we’re working on that contracted position
and you go right into our L-sit, or a modified
I’m just going to take my hands, press them
down to the ground right there, and hold.
45 seconds.
You have to.
You can see my heels are slightly touching
the ground.
Very, very, very lightly.
Oh, man!
Not fun.
Go all the way down, 45 seconds.
30, 30, 20, and 20.
So guys, don’t let anybody ever tell you
that weights are necessary to create big arms.
If you know how to use your own weight as
the resistance you can do plenty of damage
in a short period of time.
If you’re looking for a complete training
program that shows you how to use techniques
like this, to take advantage of limited space,
limited equipment, or even just some of the
techniques that you didn’t know before; head
to and get our ATHLEANX training
We also have our ATHLEAN0 program that doesn’t
even use any of this stuff.
No bars, doesn’t need anything.
No pullup bars either.
That’s over at
In the meantime, I hope you’ve found this
video helpful.
I’ll be back here again in just a few days.
Leave your comments and thumbs up below.
Let me know what you want to see and I’ll
do my best to cover it in the days and weeks
I’ll see ya!

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