This 2-Move Arm Pump Workout Doesn’t Use Any Weights

When you’re craving a quick arm day banger, try this quick, straightforward bodyweight set from trainer Eric Leija, a.k.a. Primal Swoledier. These two moves, a bench elevated triceps push up and ring inverted curls, swell your triceps, and biceps, and brachialis, fitting perfectly into a larger arm day workout. The result is a super-sized pump in minimal time. Since both exercises require maintaining a strong core throughout, the series can double as a humbling abs workout.

Leija shows how it’s done with fellow trainer Jay T. Maryniak. The superset is ideal for days when you’re working with a partner, since there’s no downtime waiting for the other person to finish through their sets before you switch exercises.