1:34 why I don't personally isolate arms
2:50 Tricep ext. on rings
3:17 supinated suspension curls
3:30 teaching about bodyweight skull crushers on a chair
6:12 demo of skull crushers on a chair
7:50 teaching bodyweight skull crushers on rings
9:40 demo of bodyweight skull crushers on rings
11:50 demo of bodyweight suspension curls
12:30 teaching about bodyweight suspension curls and comparing them to preacher curls
14:48 programming considerations


In this video I demonstrate how to train your ams at home without weights. I go over bodyweight skull crushers and ring or suspension curls. These two movements will help you isolate the biceps and triceps and will work as an effective finishing movement to your pressing or pulling workouts.

I don't go over dozes of different movements, because the biceps and triceps are trained efficiently by default in a well structured program of multi joint compound lifts, be they weighted lifts or bodyweight.

Here are the links to several studies supporting this:

https://www.mdpi.com/20754663/6/4/160

https://www.nrcresearchpress.com/doi/...

https://www.ncbi.nlm.nih.gov/pubmed/2...

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