How can teens get bigger arms at-home?

Other Biceps Exercises

1. Close-Grip EZ Bar Curl.
2. Preacher Curl.
3. Two-Arm Dumbbell Preacher Curl.
4. Hammer Curls.
5. Cable Hammer Curls – Rope Attachment.
6. Incline Dumbbell Curl.

How can teens get bigger forearms?

There are many ways to work the forearms using a pull-up bar and some of the weight machines in the gym:

1. Pull-ups. The pull-up is a challenging but important exercise for upper body and core strength.
2. Pull-up bar hang. This is as simple as it sounds.
3. Reverse cable curls.
4. Towel cable row.

How can a 14 year old get biceps?

How to Gain Muscle at 14

1. Train your cardiovascular system with a 10 minute warm-up before any activity.
2. Perform body weight exercises like pushups, situps, pullups and squats as you begin to develop your muscles.
3. Lift lighter weights with high numbers of repetitions.

How can I turn my skinny arms into muscle?

This 3-Set Workout Is Designed to To Build Muscle On Skinny Arms

1. 1A: Narrow Dumbbell Press: 3 Sets of 8-10 Reps.
2. 1B: Dumbbell Skull Crushers: 3 Sets of 10-12 Reps, 90sec Rest.
3. 2A: Neutral-Grip Chin-Up: 3 Sets of 8-10 Reps.
4. 2B: Supinated- Grip Inverted Row: 3 Sets of 10-12 Reps.
5. 3A: Banded Pull Down: 3 Sets of 10-12 Reps.

How can a 13 year old get bigger arms without weights?

Pushups

1. Perform pushups to strengthen the chest, shoulders and arms.
2. Tuck your toes in to hold the weight of your body, tighten your abdominals, and then push your body upward, working to maintain a long, straight line from shoulders to ankles.

What do push ups work?

Traditional pushups are beneficial for building upper body strength. They work the triceps, pectoral muscles, and shoulders. When done with proper form, they can also strengthen the lower back and core by engaging (pulling in) the abdominal muscles. Pushups are a fast and effective exercise for building strength.

How can teens get bigger legs?

Workout

1. Squats: 3 sets of 6-10 reps.
2. Deadlifts: 2 sets of 6-12 reps.
3. Leg Presses: 3 sets of 6-10 reps.
4. Lying Leg Curls: 2 sets of 6-12 reps.
5. Leg Extensions: 3 sets of 6-15 reps.