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8 Best Home Biceps, Triceps and Shoulder Exercises Without Equipment

No equipment at all and you will target your upper body effectively.

Here are the 8 best home biceps, triceps and shoulder exercises without equipment.

There is a chance you read online an article about how to train at home without equipment just to find out that, in fact, you need a bench or dumbbells or a kettlebell. Well, that is one fitness equipment that you might not have.

Here we show you the 8 best home biceps, triceps and shoulder exercises without equipment at all. The “equipment” you need to create resistance for these movements is a doorway, a bag with books or a chair – stuff anyone has at home. These exercises were first shared by Max Posternak.

Max Posternak is the founder of Gravity Transformation, a website focused on giving tips and training guidance for people looking to improve their fitness and lose weight. His YouTube channel has over 5 million subscribers.

Check out Posternak’s 8 best home biceps, triceps and shoulder exercises without equipment below.

Best Home Biceps, Triceps and Shoulder Exercises Without Equipment

8 Best Home Biceps, Triceps and Shoulder Exercises Without Equipment

Here is his list of the best home biceps, triceps and shoulder exercises without equipment:

  1. Doorway row – biceps
  2. Plank up and down – triceps
  3. Bookbag bicep curl – biceps
  4. Dips – triceps
  5. Overhead triceps extension – triceps
  6. Inverted row – biceps and back
  7. Pike push-up – shoulder
  8. Superman lat pushdown – shoulder and back
handstand push upSource: bodybuilding.com
pike push-up

For most of these exercises, you want to go for 20-30 reps. If you use lighter weight, go for the higher end of the rep range. For the plank up and down go for 1 minute of the exercise or 30 seconds on each side.

Do 2 to 3 sets for each exercise at home to reap the benefits. Aim to train at least twice a week as well.

And that is Posternak’s best home biceps, triceps and shoulder exercises without equipment. Click on the video below to see how to perform each of them next time you want to work out.

VIDEO – 8 Best Home Biceps, Triceps and Shoulder Exercises Without Equipment

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Source: Julia Larson on Pexels

Muscles of the arms

The arms consist of three major muscle groups: the biceps, triceps, and deltoids. The biceps are located on the front of your upper arm (also known as the flexor group). The triceps are located on the back side of your upper arm (also known as extensor group). Both muscle groups attach to a bone called the humerus which is part of the shoulder joint. Both muscle groups connect to other bones in order to help move your arms during activities such as lifting weights or sports.

Biceps

The biceps is a long, narrow muscle that makes up most of the upper arm. The biceps originates at two points: on the scapula near its spine and on your humerus (upper arm bone). From there it passes down through a groove in your shoulder blade as it travels toward your elbow joint.

The biceps’ primary function is to flex your forearm when your elbow is bent and supinated (palm facing upward). In addition, the muscle assists in helping you bring food to your mouth while eating and helps with some shoulder movements such as abduction—the pulling away from the center line of body—and adduction—the bringing together of two body segments back toward their center lines.

Triceps

The triceps brachii is its own muscle, and it has three heads (heads refers to the origin and insertion). The lateral head originates at the infraglenoid tubercle of the scapula and inserts on olecranon process of the ulna. It works to extend your arm.

The medial head originates at the posterior surface of humerus and inserts on olecranon process of ulna; it works alongside lateral head when extending your arm.

The long head comes from axillary fossa between coracoid process & first rib (anterior part) & ipsilateral clavicle (posterior part), then inserts distally onto greater tuberosity; this movement functions with both long & medial heads as well as lateral head during extension movements in arms which pull against resistance such as pulling back a bow string or pushing against something heavy like a weight bench or machine at gym for example

Train right now from home by doing these 8 best home biceps, triceps and shoulder exercises without equipment.

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