So, get ready to use your body weight to gain the arm gains you want. Chin-up is one of the most effective bodyweight bicep exercises you can do on a pull-up bar using your own body weight. The chest press targets your chest, shoulders, and triceps — primarily your pectorals and deltoids. In a gym, you’re likely to see people doing chest presses with a barbell, but you can easily do them at home with dumbbells too. Squats are popular with weightlifters, which can lead to the misperception that they can be done only with weights.
Optimal Sets And Reps
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- According to a 2016 research review, strength training at least 2 days a week is ideal to grow your muscles.
- You can do arm workouts 2 to 3 times a week, giving yourself at least a day between sessions to recover.
- Engage left arm by extending it toward the ceiling, making sure not to lift it higher than your shoulder.
- Without your triceps, you wouldn’t be able to extend your forearm.
- Slowly straighten your arms at the elbow, keeping upper arms still as shoulder blades squeeze together.
- In this article, we’ll explore a diverse array of exercises designed to target different facets of arm muscle development.
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Since the lifter is pulling their own bodyweight, the biceps are usually exposed to loads heavier than what one can lift with a barbell. This exercise requires you to pull your entire body weight https://www.sitejabber.com/reviews/madmuscles.com with the help of your arms’ strength. It requires you to sit on your arms by keeping your hands on the floor and holding your entire body off the ground for a set period of time.
Start with your arm straight while holding the weight. Push your upper arm into the bench or chair and curl the weight up by mad muscles reviews bending your elbow. Once you finish with the first arm, switch and do the same with the other. Below are seven standing exercises that target your triceps, biceps, and shoulders while keeping your abs engaged. Mix them into your weekly routine and watch your arms transform. You can perform these moves anywhere, without any equipment.
TRICEPS EXERCISE #3: TRICEPS PUSHAWAYS
In addition to the muscles in the arm themselves, the muscles of the shoulder, upper back, and chest play a key role in the strength output of your arms. The Archer Push-Up is a challenging variation of the standard push-up that primarily targets the chest, shoulders, and arm. Performing the exercise in a more upright position will target the shoulders more than the chest. If you couldn’t perform plank tricep extensions, try out this modified tricep extension.
Biceps curl: 3 sets of 10–15 reps
You don’t need weights or machines to get strong arms. These seven no-equipment arm workouts are perfect for everyone. Whether you’re at home, on vacation, or short on time, these moves will keep your arms toned and strong. Maintaining a regular arm workout routine is crucial for building strength, improving posture, and enhancing overall fitness. Who says you need weights to build strong, sculpted arms? Bodyweight arm exercises offer a simple, accessible way to target your biceps, triceps, and forearms—no equipment required.
Precautions To Follow When Doing Arm Exercises Without Weights
Plank Shoulder TapsPlank shoulder taps strengthen your core, arms, wrists, and shoulders. Start in a plank position with your hands stacked directly underneath your shoulders. Tap your right hand to the left shoulder, return to starting position, then tap your left hand to your right shoulder, and continue alternating.
Lying dumbbell fly: 3–6 sets of 4–8 reps
However, it is challenging and requires you to pull your entire body weight using your arms. Whether you’re at the gym, at home, or traveling, these exercises will help you get stronger, fitter, and more functional. This is a sneaky bodyweight move that lights up your shoulders, arms, and chest while raising your heart rate.
Manish is a NASM-certified fitness and nutrition coach with over 10 years of experience in weight lifting and fat loss fitness coaching. He specializes in gym-based training and has a lot of knowledge about exercise, lifting technique, biomechanics, and more. With a little creativity and dedication, you can achieve impressive results with arm workouts at home. Bodyweight exercises and household items can all be used to provide resistance and challenge your muscles.
These are responsible for drawing the back of the hand toward the forearm. Due to the heavy targeting of the triceps with this push-up variation, even advanced lifters may struggle with its execution. Placing the hands slightly further apart or starting with the knees planted are two ways beginners can increase exercise accessibility.
This is a great exercise to do after doing a few arm exercises, especially floor dips. Here are some of the easiest exercises one can follow to achieve picture-perfect toned arms in no time. As strength improves, they can gradually increase intensity and volume.
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Here’s how to maximize your next no-weights arm workout—plus our favorite exercises to try. Nevertheless, if you want to strengthen your arms and do not have the equipment, you have some excellent exercise options to get you started. The muscles required for arm movements include the muscles in the front and back of your arm, as well as the chest, shoulders, and upper back muscles.
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This means you can take advantage of the physical and psychological benefits of exercise whenever they’re needed. Bodyweight arm workouts are generally lower-impact compared to more heavily loaded exercises. This means they place less strain on the joints while still contributing to greater muscle strength and power. This exercise provides the opposite effect to the forearm cherry picker and bodyweight inner wrist curl. Unlike the other exercises, it targets the muscles on the back of the arm, also known as the wrist extensors.
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Arm workouts without weights
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Extend your legs in front of you with your heels on the ground. Lift your hips off the chair by extending your arms and walk your feet forward slightly so your knees are bent at about 90 degrees. Lower your body by bending your elbows until your upper arms are parallel to the ground. Push through the heel of your hand to straighten your arms, returning to the starting position.
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Developing biceps and triceps with bodyweight arm exercises is not easy. However, with the help of the above workouts, you can bolster your arms and increase their size. The push-up is one of the most efficient bodyweight exercises you can do to build strength in your chest and triceps.