Quick Home Workout – Series 5 – Arms

For the final installment in the Quick Home Workout series we will be looking at an effective arm workout that can be completed in under 15 minutes.

Those that have been following along with the series know that these workouts are designed to hit the 3 mechanisms for creating muscle hypertrophy (an increase in muscle size) Progressive Overload, Metabolic Stress and Muscle Damage.

You can check out the other 4 Quick Home Workouts at the links below

Quick Home Workout – Series 1 – Chest

Quick Home Workout – Series 2 – Back

Quick Home Workout – Series 3 – Legs

Quick Home Workout – Series 4 – Shoulders

The Exercises

Lying Tricep Extensions

The Lying Tricep Extension can be done with a curl bar or a set of dumbbells. This workout is one of the best tricep exercises because of the stretch it puts on your tricep by extending the muscle as much as possible by creating the most distance between the two points where the muscle attaches.

  • Laying on your back on a bench hold the curl bar with your hands on the closest grips and your arms extended over your chest
  • Drop the bar back so your arms extend at a 45 degree angle over head
  • Keep the triceps engaged as you hinge at the elbow to lower the bar until it is behind your head, to create an even greater stretch on the tricep when you get to this bottom position allow the upper portion of your arm to drop a couple of inches.
  • Bring the upper part of you arm back to the 45 degree position before squeezing with your triceps to bring your arms back to straight

Close Grip Press

The Close Grip Press can also be done with a curl bar or a set of dumbbells. The shortness of the tricep during this exercise allows for a greater contraction of the muscle.

  • Lay on your back on a bench with the curl straight over your chest with your hands on the closest grips
  • As you lower the bar to your chest keep your elbows close to your side and your triceps engaged
  • Stop just before the bar touches your chest and then squeeze your triceps to push the bar back to the start position

Cheat Curls

The idea behind the cheat curl is to use a heavier weight than you can curl up to maximize the muscle damage on the controlled eccentric portion of the exercise.

  • Stand with your feet hip width apart, holding the curl bar so your hands are shoulder width apart
  • Use a bit of a swinging motion to “cheat” the weight up so your the bar is almost to your shoulders with your arms bent
  • By engaging the biceps lower the weight in a controlled fashion taking about 3 seconds to return to the start position

Bicep Drag Curls

The Bicep Drag Curl allows you to continue curling the same weight but is a mechanical dropset, meaning by changing how the curl movement is completed different muscles are engaged to assist with the exercise.

  • Stand with your feet hip width apart, holding the curl bar so your hands are shoulder width apart
  • Squeeze your bicep muscles to pull the bar up along your body, allow your elbows to move behind your body as the weight is curled up
  • Bring the weight as high as you can and squeeze the biceps at the top before slowly lowering the bar back to the starting position
  • At the bottom squeeze your triceps to maximize the stretch on the biceps before doing the next curl

The Workout

Lying Triceps Extension superset with Close Grip Press

Choose a weight for the lying triceps extension that will cause you to fail in the 10-12 rep range. Do a set of lying tricep extensions and then go straight in to the close grip press with the same weight. Train to technical failure on both exercises, meaning when you can no longer do the exercise with proper form. Do 4 sets of this superset before moving on to the second half of the workout.

Cheat Curls superset with Bicep Drag Curls

Choose a weight for the cheat curls that is more than you would use for a strict curl but you can still control on the eccentric portion of the exercise for 10-12 reps. Complete a set of cheat curls and using the same weight go straight in to the bicep drag curl. Again training to technical failure, complete 4 sets of this superset.

Let me know in the comments below what you thought of this Quick Home Workout Series. Which one of the 5 workouts was your favourite?

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3 thoughts on “Quick Home Workout – Series 5 – Arms”

  1. These are all excellent upperbody exercises for triceps, chest and biceps. I Like that you also include short videos to demonstrate. This makes it just wonderful to follow. Doing the exercises with a weight that will cause you fail after some reps is just excellent for hypertrophy. You wil get shreded in no time at all.  Im going to have a look at the other exercises in the series. Thanks for sharing this

  2. These are great basic exercises for the bi’s and tri’s! 

    Have you tried 21’s? They will give you a good burn.

    You do 3x sets of seven. The first set goes from full extended and lift up until your elbows are at a 90 degree angle and down; 7 times. The second set you lift up all the way to the top of your chest and go down until your elbows are at a 90 degree angle then back up; 7 times. The final set you are doing a full repetition; 7 times. Its better to do this with a partner to get those last two reps in at the end.

    • Hey Les, thanks for the comment. Yes I’ve done 21’s for bicep curls and tricep extensions, they definitely give you a good burn. 



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