How can I work out my arms at home?

[ohradio]

I do push-ups for my chest, and go running for my legs. I have a bad back and have naturally large shoulders, so not working out those body parts. So basically I just want to work out my biceps and triceps at home. What should I buy? I thought about buying a bar (with weight plates) to curl with, but feel like that it won't cover triceps. Any thoughts?

[RBLOCK]

adjustable dumbbells. powerblock or ironmaster

[HarleyRen]

you dont need much at all to work arms. you can do push ups, close grip push ups, dips, chin ups, pull ups. if you got dumbbells you can do curls, overhead extensions, kick backs. Theres alot you can do w/o much equipment.

[HarleyRen]

depends on how much you're will to spend. if you get a power rack with a bar. plates and a bench that's pretty much all you need for every thing.

[dEAthdEAlEr69]

depends on how much you're will to spend. if you get a power rack with a bar. plates and a bench that's pretty much all you need for every thing.

Willing to bet the OP would never touch a barbell.

[eZkLIFT]

Working out is a full body process. If you are into bodybuilding and not independently wealthy enough to have your own gym I suggest going to a gym. You can't build dense muscle from pull ups and push ups.

Some of you will say "Yes you can!"

And you can...but it will differ greatly from the amount of stone cold muscle you will create in a gym, lifting some weight, and having thousands of dollars of equipment at your disposal.

[cavymeister]

Working out is a full body process. If you are into bodybuilding and not independently wealthy enough to have your own gym I suggest going to a gym. You can't build dense muscle from pull ups and push ups.

Some of you will say "Yes you can!"

And you can...but it will differ greatly from the amount of stone cold muscle you will create in a gym, lifting some weight, and having thousands of dollars of equipment at your disposal.

You don't have to be independently wealthy or spend thousands of dollars to build a decent home gym.

[KeithTheSnake]

You don't really need to buy anything to train your arms. There are a bunch of bodyweight exercises you can do for your arms: Chair dips, close-grip pushups, close-grip chins, etc. See the US Army training manual on physical training or the SAS physical training manual. They'll give you lots of examples. Check out Bill Pearl's website. It's free online. Or, use the search function here on this forum for bodyweight exercises.

You could get a dumbbell/ barbell set that would dramatically increase what exercises you can do. That'll be cheap enough. Maybe buy it used on craigslist so that you can get more weight for less money than buying new. Buy the sturdiest stuff you can find: Cast iron weights instead of cement; solid bars instead of hollow.

Still, I think just about everybody here would agree that you could take a full-body approach to your training that would give you excellent results -- it'll make your arms grow, too. It doesn't take a lot of equipment to get a good full-body workout at home, and it won't cost much. You can buy a little at a time. See the forum here on home gyms.

Good luck.

[phil2good]

just get a set of dumbbells with weights. best for biceps and triceps

[cgc]

Obvious answer
http://www.sickchirpse.com/wp-content/uploads/2011/05/Shake-Weight-Animated-Gif1.gif

[ohradio]

I'm 21 and at home I have 15lb free weights, as well as a curling bar (with some weights). The 15lb weights are too small for most things I'd want to do, and the curling bar isn't really good for use anymore. So pretty much I have some extra weights. I figure to do push-ups for chest, then squats and lunges (while holding the free weights) for my legs. So for bi and tri, you guys think it is best to get the free weights where you can add-on weight? This would be better than buying a bar with weights? (I wouldn't buy the bench and what not, just the bar). Price isn't really an issue; I'm willing to pay for a one-time fee. All help has been and wil be appreciated.

[KBKB]

I'm 21 and at home I have 15lb free weights, as well as a curling bar (with some weights). The 15lb weights are too small for most things I'd want to do, and the curling bar isn't really good for use anymore. So pretty much I have some extra weights. I figure to do push-ups for chest, then squats and lunges (while holding the free weights) for my legs. So for bi and tri, you guys think it is best to get the free weights where you can add-on weight? This would be better than buying a bar with weights? (I wouldn't buy the bench and what not, just the bar). Price isn't really an issue; I'm willing to pay for a one-time fee. All help has been and wil be appreciated.
Adjustable dumbbells. If price really isn't an issue, look at Ironmaster (http://www.ironmaster.com/store/Quick-Lock-Dumbbell-System-75-lb-set-with-Rack-pr-2.html) and PowerBlock (http://www.powerblock.com/). If those turn out to be too pricey, look for some spin lock dumbbells. More information about adjustable dumbbells can be found in The Dumbbell Thread (http://forum.bodybuilding.com/showthread.php?t=117628551).

[wnd11]

Dumbells. Overhead Extensions, Kickbacks, Curls. You won't need more.

[ohradio]

Thanks for those links, and that list bit of help. So it looks like dumbbells are my best bet. Chest is covered via push-ups, and it looks like dumbbells can help me with legs, triceps, and biceps.

dickssportinggoods.com/product/index.jsp?productId=11225574

(sorry, won't let me put the first part of the address since I only have 5 posts)

Is that what I should get?

[KBKB]

Thanks for those links, and that list bit of help. So it looks like dumbbells are my best bet. Chest is covered via push-ups, and it looks like dumbbells can help me with legs, triceps, and biceps.
Also consider doing pull-ups which'll work your lats (back) and biceps. If you can figure out a way to do dips, that'll work your triceps and lower chest.

Dumbbells can be used to work your back too via various types of rows. One of my favorites is dumbbell bench rows (http://www.youtube.com/watch?v=eLEW-a-YHoI).

Load the dumbbells up heavy and do shrugs to work your traps.

There's a lot more still that you can do with dumbbells; they're very versatile.

[KBKB]

dickssportinggoods.com/product/index.jsp?productId=11225574

(sorry, won't let me put the first part of the address since I only have 5 posts)

Is that what I should get?
Here's the link:

http://www.dickssportinggoods.com/product/index.jsp?productId=11225574

You should get something which goes heavier. That 40lb set is 40lbs total. I.e. only 20lbs per dumbbell. I would guess that you're already strong enough to handle that set with ease. You want to get a set in which you can load up each dumbbell to at least 50lbs if not more.

[ohradio]

Oh true, I didn't notice that. I'll want to get adjustable dumbbells that can go up to about 40 pounds each. I'll take a look at Dick's and Sports Authority.

I could also just get two orders of those? That would be $100 for two dumbbells that are adjustable up to 40 pounds (I'd prefer up to 50 for the future, but what can you do?). I feel like that is a pretty good deal?

[KBKB]

I could also just get two orders of those? That would be $100 for two dumbbells that are adjustable up to 40 pounds (I'd prefer up to 50 for the future, but what can you do?). I feel like that is a pretty good deal?
Two sets get you only up to 35lb dumbbells since the handles (apparently) weigh five pounds each and you'd have a spare pair of handles from your second set.

Assuming the handles are long enough and are the standard diameter (1 inch), you could just purchase additional plates...

E.g... http://www.dickssportinggoods.com/product/index.jsp?productId=84613&cp=4406646.4413986.4417718

That's not a very good price, but it gives you an idea of what you should be looking for.

[KBKB]

I could also just get two orders of those? That would be $100 for two dumbbells that are adjustable up to 40 pounds (I'd prefer up to 50 for the future, but what can you do?). I feel like that is a pretty good deal?
Here's a better deal:

http://www.sportsunlimitedinc.com/york-90-lb-iron-adjustable-spinlock-dumbbell-set.html?CID=GoogleShopping

Don't forget to check craigslist in your area.

[ohradio]

KBKB, I see what you are saying. I'm afraid of buying the ones at Dick's because I'm not sure how much weight they can really hold. I'd eventually ideally want these to be able to hold 40lbs on each dumbbell (maybe even up to 50).

Anyone have any recommendations where I can get up to 40-50 pounds per dumbbell? There were links posted earlier in the thread, but those were extremely expensive. I'd prefer in-store, but obviously would do online if the difference was major.

Sorry for being a bother and I do really appreciate everyone's help.

Edit: I saw that online link you sent. That looks to be exactly what I'm looking for, thanks a lot. Anyone know of anything I can get in a store for a somewhat comparable price?

[sherman]

KBKB, I see what you are saying. I'm afraid of buying the ones at Dick's because I'm not sure how much weight they can really hold. I'd eventually ideally want these to be able to hold 40lbs on each dumbbell (maybe even up to 50).

Anyone have any recommendations where I can get up to 40-50 pounds per dumbbell? There were links posted earlier in the thread, but those were extremely expensive. I'd prefer in-store, but obviously would do online if the difference was major.

Sorry for being a bother and I do really appreciate everyone's help.

Edit: I saw that online link you sent. That looks to be exactly what I'm looking for, thanks a lot. Anyone know of anything I can get in a store for a somewhat comparable price?

www.shermworks.com/pdb.pdf

[KBKB]

www.shermworks.com/pdb.pdf
Hi Sherman,

How much do your 14" dumbbell handles weigh?

How about the 24" handles; how much do they weigh?

[sherman]

Hi Sherman,

How much do your 14" dumbbell handles weigh?

How about the 24" handles; how much do they weigh?

14" about 3.5 lb
24" about 6 lb

The raw bar stock weighs 2.67 lb/ft, .22 lb/inch, add 1/2 lb for hardware per handle

[KBKB]

14" about 3.5 lb
24" about 6 lb

The raw bar stock weighs 2.67 lb/ft, .22 lb/inch, add 1/2 lb for hardware per handle
Good to know. Thanks!

ohradio,

See this post from Keetman (http://forum.bodybuilding.com/showpost.php?p=671350431&postcount=5) where he provides a mini-review and a good quality photo of Sherman's dumbbell handles. I think they look great. I'd order some if it weren't for the fact that I already own Ironmaster dumbbells.

Anyway, they take readily available 1" plates, which are the very same plates commonly used on spin-locks. My local Play It Again Sports sells new plates for 85 cents a pound. If I were doing it, I'd get the 20" handles from Sherman and an assortment of plates from a local source. (If I calculated it right, the 20" handles should weigh almost exactly 5 lbs apiece.) They cost less than the long(er) ones, but you'll be able to put quite a few plates on them. (I don't know exactly how many though.) I'd think that his collars are quite a lot quicker to use than the standard spin-lock collar too.

[sherman]

They cost less than the long(er) ones, but you'll be able to put quite a few plates on them. (I don't know exactly how many though.) I'd think that his collars are quite a lot quicker to use than the standard spin-lock collar too.

Handle hardware, outer and inner collars, require 2" total. So with a 4.5" grip width, a 20" handle has 13.5" left over for plates - figure 180 lb using the thin 10 lb plates.

[ohradio]

KBKB, wouldn't I be better off getting smaller dumbbells as opposed to a bar, if i want to work out my arms?

[Keetman]

KBKB, wouldn't I be better off getting smaller dumbbells as opposed to a bar, if i want to work out my arms?



ohradio, you're either being a little unclear with your goals/priorities, or you aren't really understanding what the people here have tried to suggest for you.

Originally you wanted to work out your arms at home and you were given suggestions for exercises and equipment. Then you inferred price wasn't an issue for you, so someone suggested ironmasters or spinlocks.....then you said they were too expensive. The fact is, the db's are a good way for you to get the workout you're looking for, but they just simply aren't cheap. If this is the equipment you want and price actually IS an issue....then spinlocks are the option for you....period.

Now....the product you were looking at isn't big enough.....as explained by KBKB and self admittedly by you.....so KBKB simply explained how you can "inexpensively" get into a set of spinlock db's and be able to add enough weight to them to pretty much never need anything else (debatable, but if you start being able to use more than 100lbs per db.....go ahead and treat yourself to a big boy set....you deserve it).

Soooo.... not sure what your last post is asking. Yes, it appears you need/want db's in whatever size you choose. The "bar" that seems to have confused you is simply a db handle that will allow you to put as much weight on there as you'll need for awhile. It is a dumbbell option.....its not just a weighted bar.

Like KBKB said, I've got a pair of Sherm's db handles in my possession right now and they are great. For the price, I don't see any reason to buy long db handles from anyone but him....and I don't say that about everybody.

If KBKB or I haven't answered your questions enough for you to make a decision, you need to spell out your needs or situation better.

[fishpat86]

I'm 21 and at home I have 15lb free weights, as well as a curling bar (with some weights). The 15lb weights are too small for most things I'd want to do, and the curling bar isn't really good for use anymore. So pretty much I have some extra weights. I figure to do push-ups for chest, then squats and lunges (while holding the free weights) for my legs. So for bi and tri, you guys think it is best to get the free weights where you can add-on weight? This would be better than buying a bar with weights? (I wouldn't buy the bench and what not, just the bar). Price isn't really an issue; I'm willing to pay for a one-time fee. All help has been and wil be appreciated.

Not according to your stats.

Onto the bad back, running for your legs and "naturally large shoulders"

You are making crappy excuses already and you haven't even started. Running is no substitute for building leg mass, your back can be rehabilitated with weight training and your shoulderas will look stupid within months of training the rest of your self.

Before you spend any money or time on equipment and training IO suggest you actually think about if you want to lift or not. If price isn't really an issue then please buy a full Ivanko bumper set and a top of the range rack. Then when you give up someone who actually gives a **** can have some top notch, hardly used, cheap second hand equipment from you via craigslist.

[ohradio]

Lol sorry if I'm not clarifying myself. I said price isn't an issue, but to a point. I have no problem paying $100-$150 or something like that, but I see no point in spending hundreds. I am 21, not sure what my profile says. I'm going to be out of the house every day from 7-7 (mon-fri) and want to maintain a social life, which is why I'd rather work out at home then be going to a gym.

As far as those smaller DB's go, those seem to be what I want. Do you think they would have the physical space to hold up to 50 pounds each? Those ones from Sports Unlimited Inc that KBKB posted. Because for most arm workouts now I'd probably use in the 20-30 range, and then for squats and lunges for legs I'd probably use like 30-35 pounds. So I figure going up to 50 would be good for the realistic future.

And fishpat, sorry you seem to be taking personal offense to my posts. I plan on running as well as doing squats and lunges for my legs, trust me I have very broad shoulders, and that's my personal decision to not work out my back.

[KBKB]

As far as those smaller DB's go, those seem to be what I want. Do you think they would have the physical space to hold up to 50 pounds each? Those ones from Sports Unlimited Inc that KBKB posted. Because for most arm workouts now I'd probably use in the 20-30 range, and then for squats and lunges for legs I'd probably use like 30-35 pounds. So I figure going up to 50 would be good for the realistic future.
I'm guessing that the handles from the 90lb York Dumbbell set (http://www.sportsunlimitedinc.com/york-90-lb-iron-adjustable-spinlock-dumbbell-set.html?CID=GoogleShopping) will be able to hold 80 lbs if you were to use eight ten pound plates. (From the photo it looks to me like you could put four on per side. Maybe more, but I wouldn't want to bet on it.) So, add in the weight of the handle and that brings it up to 85lbs. You would, of course, need to purchase some additional ten pound plates in order to get each side up to that amount. For starting out, I think that set - without any add-ons - will be fine.

[ohradio]

Yeah thanks for that link, I think I'm going to purchase those. Sorry to keep piling on questions, but you have been a big help. Do you think these could realistically cover triceps, biceps, and chest? And I plan on using ab ripper for my abs, and push-ups for my chest (I'm guessing I will need to buy one of those straps to add weight to my body to make it tougher, unless increasing the amount will make my chest a little bigger).

Right now I'm in between 6'0 and 6'1 and I weigh about 165-167 pounds. I'm not looking to get super big; my long-term goal is probably to get to 180 (don't care if it takes a couple years). Do you think doing this stuff at home and increasing weight over time and eating what I should be eating will get me to my goal? I haven't completely ruled out a gym (went to one at school for the past year) but now I'll be out of the house working from 7-7 and still want to have a social life because who knows how long it is before everyone moves out etc. So going to a gym is possible but I'd strongly prefer not.

[KBKB]

Yeah thanks for that link, I think I'm going to purchase those. Sorry to keep piling on questions, but you have been a big help. Do you think these could realistically cover triceps, biceps, and chest?
Yes. See this list of dumbbell exercises (http://www.bodybuilding.com/exercises/finder/saved/id/6805/main-muscle/abdominals-abductors). It's an extensive list, but not a comprehensive list. You will need a bench or some sort of bench substitute for some of them.

I would guess that you'll need to eventually purchase additional weight plates to go with that 90lb set, especially if you plan on using it for leg work too. (You mentioned squats and lunges, right?)

Don't neglect your back. One of the reasons I have shoulder issues today is that I worked on my chest a lot and my back not much at all. You want to keep your chest and back in balance.


Right now I'm in between 6'0 and 6'1 and I weigh about 165-167 pounds. I'm not looking to get super big; my long-term goal is probably to get to 180 (don't care if it takes a couple years). Do you think doing this stuff at home and increasing weight over time and eating what I should be eating will get me to my goal?
Sounds like a reasonable goal.

[Granrey]

I do push-ups for my chest, and go running for my legs. I have a bad back and have naturally large shoulders, so not working out those body parts. So basically I just want to work out my biceps and triceps at home. What should I buy? I thought about buying a bar (with weight plates) to curl with, but feel like that it won't cover triceps. Any thoughts?

Try to get some basic equipment. Adjustable dumbbells plus couple other cheap things will help a lot.

BTW, training at home is better for you in the long term. You are young and you will see how your life move from one stage to another like: high school, college, work, moving to another city, marriage, ect. In all those situations working out at home will make it easy in your to continue training while your lifestyle changes.

[fishpat86]

Lol sorry if I'm not clarifying myself. I said price isn't an issue, but to a point. I have no problem paying $100-$150 or something like that, but I see no point in spending hundreds. I am 21, not sure what my profile says. I'm going to be out of the house every day from 7-7 (mon-fri) and want to maintain a social life, which is why I'd rather work out at home then be going to a gym.

As far as those smaller DB's go, those seem to be what I want. Do you think they would have the physical space to hold up to 50 pounds each? Those ones from Sports Unlimited Inc that KBKB posted. Because for most arm workouts now I'd probably use in the 20-30 range, and then for squats and lunges for legs I'd probably use like 30-35 pounds. So I figure going up to 50 would be good for the realistic future.

And fishpat, sorry you seem to be taking personal offense to my posts. I plan on running as well as doing squats and lunges for my legs, trust me I have very broad shoulders, and that's my personal decision to not work out my back.

No offense taken, I'm just trying to goad you into hitting it hard and starting out seriously :)

[ted123]

dumbbells are the only things i use and they seem to work very well for me!

[ohradio]

Tomorrow is my starting date for my at-home workout routine. I got my bells and weights a few days ago. I have been sick for the past week and a half anyway, but am ready to get started. I had another question so I just figured to bump my message.

As far as working out legs with my dumbbells...I know of squats and lunges. Do those routines help your calves or thighs?