How to Get Big Front Arm Muscles Without Lifting Weights
Getting bigger front arms or forearms doesn't always require you to lift heavy weights all the time. Simple exercises with your body weight, like pullups and pushups, provide stimulus for your forearm muscles to grow. Not only will you notice that your forearms are getting bigger as you train, your core -- including your hip, abs and back -- will also get stronger at the same time.
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Instructions
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Pushups
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1
Put your hands on the floor beneath your shoulders. Extend your legs behind you with your feet slightly apart. Support your lower body on your toes. Your body should be in a straight line from your head to your feet.
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Inhale as you lower your body to the floor until your chest and hips almost touch the floor. Do not stick your head down.
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3
Exhale as you push yourself up to the starting position. Perform two to three sets of 10 to 15 reps.
Pullups
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4
Stand beneath a pullup bar that is between 1 to 2 feet above your head. Hop up and grab it with both hands about shoulder-distance apart. Have your hands face away from you.
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5
Exhale as you pull yourself up until your chin clears the bar. Do not stick your neck forward.
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6
Inhale as you lower yourself until your arms are extended. Perform two to three sets of eight to 10 reps.
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Tips & Warnings
If you want an extra challenge for pushups, do it with your hands or your feet on top of a stability ball or do it with one foot off the floor. Do pushups on your knees or with your hands on an elevated, flat surface if you cannot perform the standard pushup.
For pullups, use an assisted pullup machine or a squat bar on a squat rack if you cannot do the standard pullup.
Do not exercise if you experience pain. Check with your health-care provider before starting any exercise program.
References
- Photo Credit Uriel Sinai/Getty Images News/Getty Images
