Bigger Arms Without Barbells, Dumbbells, or Machines (with video)

Training to me is like breathing. It comes rather naturally and is just a part of my every day. I don’t have to think about it or motivate myself to do it. I just do it. However, some days when I enter the gym I simply don’t have the drive to do my planned workout. For some reason, what I planned on doing just feels stale. It feels as if I’m about to go through the motions and it will most likely feel like a chore.

No, I don’t turn around and go home–I still want to get in a great workout. I simply want to shift gears for that day. Do something not only different but extremely different.

For example, instead of changing a few exercises or rep ranges, I often have the desire to go off the wall and do something unorthodox. For me, this usually means performing more functional exercises. Think: bodyweight movements, more dynamic movements, and trying new exercises I never seem to fit in my usual programming.

Building bigger arms without “traditional” equipment

Normally, this desire applies to my arm training. I walk into the gym, ready to hit shoulders and arms, and feel that stagnant feeling of, “not another curl!” To me, arm training can get a bit monotonous if left unchanged. In fact, I even tell others sometimes that biceps are one of the most boring things to train because you can only do one exercise: curl!

I don’t feel like that all the time, but if there’s one muscle group routine that I change quite frequently, it’s arms.

Luckily, I have a tried and true (and fun) alternate routine I do that satisfies that craving for something new. It’s a routine that doesn’t use any barbells, dumbbells, or machines, is simple as heck, and is so different that your arms won’t know what hit them. Plus, you should get a wicked pump as if you’re a beginner again.

Here’s the routine. Below I’ll get into a little detail about some important points and a few videos to demonstrate. Let me know how you do in the comments.

TRX triceps press
Close-grip triceps push-up

TRX biceps curl
Close-grip biceps chin up

1. TRX is a suspension training rig, but you can use any brand or even rings.
2. Perform 3 sets for as many reps as possible.
3. You can perform straight sets with 45 to 60 seconds of rest in between or superset triceps and biceps with minimal rest.
4. Don’t knock it until you try it. I always walk away with a great workout. It’s a welcome change.

TRX triceps press: The closer your feet are to the anchor point the tougher the exercise. Start with your entire body in a straight line and only bend at your elbows.

Close-grip triceps push-up: These can be done with your feet on a bench and/or your hands on a medicine ball or dumbbell for an extra challenge.

TRX biceps curl: Keep your body straight and your shoulders as stable as possible.

Close-grip biceps chin up: Keep your elbows close to your sides and focus on bringing your hips a little forward for more biceps activation.

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