It is not always possible to have dumbbells at home, or a machine to work out like in the gym. That is why it is very good that we know how to work the muscles of the arms at home. It is essential that when training without loads, we make a perfect and concentrated movement in each of the exercises. For this, it is necessary that we concentrate as much as possible on the muscles worked. In this case, it will be the Biceps and Triceps. For the work of both parts of the arm, the movement of the elbow is essential, which will be the one that allows the muscular contraction of the biceps and triceps. In this case, to work on the biceps we must make supination movements, and to work the triceps they will be on probation. Pronation movements have more possibilities when working without a load than supination movements. For this, we are going to highlight several ways to work the biceps through supination. We're going to do it using a backpack as cargo. We will fill the backpack with books, bottles of water... In this way, we will achieve the desired resistance to continue growing. Biceps curl with different grips and with a backpack as resistance, The backpack will be the tool that we are going to use to carry out the appropriate movements to affect the biceps. First, we must know that we can grab it in three different ways to perform the conventional curl. First, we are going to start with the supine grip. This way of gripping is the most common, and it is with the palm of the hand facing up, horizontally. When raising the load, and by turning the elbow, what we will do is slightly rotate the hand outwards. In this way, we will be able to affect the part of the outer brachial of the biceps. It is important that when performing this movement, the part of the arm is attached to the trunk. In this way, we will achieve a greater concentration in the muscles that we are going to work with, and we will avoid diverting the tension to other parts such as the elbow. Another way to perform this bicep curl is through the overhand grip. This way of grabbing the backpack will be with the palm of the hand down, parallel to the ground. By using this grip, what we will achieve is stimulate the biceps brachialis much more and thus improve its form. The movement when performing the curl in this way will be the same, the elbows will only serve to make the ascent and descent, and the arm will be completely attached to the trunk, in order to concentrate as much as possible on the muscles that we want to work. It is true that when using the pronated grip, the load with which we are going to be able to be less since it is an exercise that isolates the biceps a lot since the forearm muscles hardly intervene. For this, it is necessary that we reduce the load of the backpack, and thus be able to carry out the movement perfectly. Lastly, we are going to stop at the neutral grip, which consists of having the palms of the hands vertically. This will allow us to work the biceps, focusing on the supinator, which is located in the forearm. Performing the curl is the same as described above since each movement must be concentrated, and it is important that when ascending and descending, we perform each phase slowly so as not to lose tension in the muscles worked. In this way, even if we do not have dumbbells, we will achieve perfect development of the biceps at all levels. Diamond push-ups for triceps The work of the triceps allows us more variations, and to begin with, we will highlight the diamond push-ups. They are known as such because the placement of the hands varies from conventional push-ups. The hands will be placed together, like in the middle of the chest, making a kind of diamond shape with the fingers of both hands. The rest of the body we will keep straight, leaning only on the tip of the feet. If we can't do it that way, another simpler alternative is resting our knees on the ground to support less body weight. Let's not forget that in this case, resistance is our own weight, which is what we must overcome with our muscles. To do it, we will simply start from the ground and raise the body by activating the triceps. This is due to the position of the hands, which, being together in the center, will cause all the tension to be concentrated in these muscles. If we are used to working with conventional push-ups, it can be uncomfortable at first, so it is good to adapt to the movement by resting our knees on the ground and then moving on to doing it only on the balls of our feet. Chair Triceps Dips Another exercise that we want to highlight when working the triceps is traditional dips. Only this time we are going to do them leaning on a chair, which will serve as a bench to raise and lower, and thus be able to concentrate all the tension on the muscles worked. To do this, we will stand with our backs to the chair. The palms of the hands should be placed on the edge of the chair, and the other point of support will be the heels of the feet, which will be on the ground. The arms should be placed backward, slightly bent at the elbows, which will also bend backward. Starting from this posture, what we will do is raise our body, and perform a controlled descent of the body, by activating the triceps muscles. This part of the arms will be the one that will withstand all the tension of the exercise. For this, it is necessary that we keep our arms back and do not separate them laterally, since in this way we will deflect the tension and reduce the incidence in the worked muscles. Tricep bridge As a third alternative to working the triceps without dumbbells, we are going to stop at the exercise known as the triceps bridge. For this we will only need our body, which we are going to place face up, supported only by the heels of the feet and with the arms back and supported on the palms of the hands. In this position, we are going to stand looking up, taking care that the head is facing forward without bending the neck at the level of the cervical, With the palms of the hands resting on the ground, we are going to throw our elbows back so that we concentrate all the tension on the triceps. Keeping the body as straight as possible, what we will do is raise ourselves through the action of the triceps. To do this, we are going to do is perform a simple movement in which the elbow is going to intervene by bending in order to raise the body off the ground. It is important that we concentrate all the tension in the work part, and although the movement is not very deep, we can feel it during the entire moment that the activity lasts. These exercises will help us to work our arms at home. Important that we take care of concentration in the work part. It is something that we have repeated a lot during the post, but it is important because when training arms, if we do not take great care of this, it is easy to divert tension to other parts of the body.