Who says you need weights to build strong, defined arms? Bodyweight arm exercises are a simple and accessible way to strengthen your biceps, triceps, and forearms.
You may be new to training or looking for an equipment-free routine for increasing strength and endurance. Either way, these exercises will help you hit your goals. Let’s get into it.
9 Bodyweight Arm Workouts
Below, you’ll find nine of the best bodyweight exercises for increasing the size, strength, and flexibility of your arm muscles:
9 Bodyweight Arm Exercises
The following nine exercises are the perfect addition to arm workouts at home. They can be used to target all the major and minor muscles in your arms to improve strength and size.
Bodyweight Bicep Curl
The main mover during the bodyweight bicep curl is the biceps brachii, which includes both the long and short heads. During a properly executed weighted bicep curl, the biceps can reach around 70% of their maximum activation.
This number may be slightly lower during bodyweight variations. However, bicep curls remain one of the best exercises for isolating the biceps for maximal growth.
How To Do
- Sit on a flat bench with your knees bent and feet flat on the floor.
- Place one hand on the back of the thigh of the same-side leg. Grip it firmly just above the back of your knee. This position creates resistance for the bicep curl motion.
- Exhale as you pull with your biceps, attempting to bring your hands toward your shoulders.
- Pause for a moment at the top of the curl to maximize the contraction of the bicep muscles.
- Gradually lower back to the starting position as you exhale, maintaining tension in your biceps to control the movement.
Tips
- Draw the thigh away from the body during the movement to increase resistance and time under tension.
- Tighten your core to help maintain posture and stability while performing the curl.
Optimal Sets And Reps
Training Style | Sets | Reps |
|---|---|---|
| Strength Training | 4–5 | 8–6 (Slow and with maximum resistance) |
| Hypertrophy | N/A | N/A |
| Endurance Training | 3–4 | 12–15 |
| Power Training | N/A | N/A |
Reverse-Grip Chair Inverted Row
Rows are considered one of the best exercises for targeting the upper back, shoulders, and biceps. It’s true that rows do not isolate the biceps as much as standard curls. However, this row variation has the added benefit of challenging the biceps by having to lift more body weight.
Additionally, the supinated grip used during this variation emphasizes biceps activation, particularly engaging both the long and short head. This makes it an effective exercise for effectively strengthening the arm muscles.
How To Do
- Place a sturdy pole atop two well-supported chairs positioned just wider apart than shoulder-width apart.
- Lay down between the chairs and place your hands on the pole, about shoulder-width apart, with your palms facing you.
- Position your feet directly below your knees. With your heels still on the floor, exhale as you bend your elbows to lift your hips off the ground. At the top of the movement, your knees should be stacked directly above your ankles.
- When your chest is close to the pole, pause and squeeze your biceps and back muscles for a moment.
- As you inhale, gradually lower yourself back to the starting position with control, fully extending your arms.
Tips
- Tighten your core and glutes to maintain a stable body position throughout the movement.
- To make the movement more difficult, try placing your feet further away from your hips.
Optimal Sets And Reps
Training Style | Sets | Reps | Duration |
|---|---|---|---|
| Strength Training | 3-4 | 8-12 | 40 seconds |
| Hypertrophy | 3-4 | 8-12 | 40 seconds |
| Endurance Training | 3-4 | 8-12 | 40 seconds |
| Power Training | 3-4 | 8-12 | 40 seconds |
Diamond Push-Up
A diamond push-up provides many of the same benefits for the chest, deltoids, and core as traditional push-ups. However, the unique hand positioning makes it a more effective exercise for targeting the triceps for hypertrophy and strength gains.
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.
How To Do
- Start in a high plank position with your hands placed close together directly beneath your chest. Form a diamond shape with your hand by touching your thumbs and index fingers together.
- Keep your body in a straight line from head to heels, unless lowering to the knees for easier execution. Tighten your core and glutes to maintain stability in either variation.
- Slowly bend your elbows as you inhale, lowering your chest toward your hands. Keep your elbows close to your body to emphasize the triceps.
- Exhale as you press through your hands to straighten your arms and return to the starting position.
Tips
- To increase the hypertrophy potential of this exercise, focus more on the lifting phase of the movement. Lift slowly and with control to maximize tricep activation.
- Allowing the hips to sag will alleviate some of the tricep activation. Contract your core to maintain a straight and stable position from head to toe.
Optimal Sets And Reps
Training Style | Sets | Reps |
|---|---|---|
| Strength Training | 3–5 | 3–5 (Weighted) |
| Hypertrophy | 3–4 | 8–12 |
| Endurance Training | 3–4 | 12–20 |
| Power Training | 3–5 | 1–3 (Explosive) |
Side Lying Tricep Press
The side-lying tricep press is an ideal addition to any tricep workouts for beginners. Easy to execute and low-impact for the joints, it also isolates the entire triceps brachii muscle group.
Both the triceps lateral and medial heads contract to help extend the elbow, helping to push the body off the ground. The long head, which crosses the shoulder joint, plays an important stabilizing role, contributing to a smooth and steady execution.
How To Do
- Start by lying on your right side with your legs stacked and slightly bent for stability.
- Place your right arm across your torso, wrapping it around your ribcage. Position your left hand and forearm flat on the ground in front of your chest, with your left elbow bent.
- Tighten your core to keep your body stable and prevent twisting during the movement.
- Exhale as you push through your left palm straighten your leg arm and lift your upper body off the floor.
- Slowly bend your left elbow as you inhale, lowering your upper body gently back down to the floor with control.
Tips
- Use mind-muscle connection to increase the activation of the triceps, especially during the lifting phase of the movement. Try using only your tricep to power the movement.
Optimal Sets And Reps
Training Style | Sets | Reps |
|---|---|---|
| Strength Training | 3–5 | 4–6 |
| Hypertrophy | 3–4 | 8–12 |
| Endurance Training | 2–3 | 15–20 |
| Power Training | 3–5 | 1–5 (Explosive) |
Chair Tricep Dip
Tricep dips are considered one of the best exercises for building big and strong triceps. They are also highly effective for working the chest, shoulder, and back muscles, making them a must for well-rounded upper-body workouts.
During tricep dips, the triceps muscles work at a level of 0.83 millivolts (mV). This is a moderate activation level since the triceps are working actively but not at their absolute maximum potential.
How To Do
- Sit on the edge of a sturdy chair and place your hands next to your hips. Your finger should be pointing forward and gripping the edge of the seat.
- Slide your hips off the edge of the chair so your body is supported by your arms. Position your legs extended in front of you with your heels on the floor. Keep a slight bend in your knees if needed for stability.
- Inhale as you bend your elbows to lower your body toward the floor, keeping your back close to the chair. Lower until your elbows are at about a 90-degree angle.
- Exhale as you push through your palms to straighten your arms, raising your body back up to the starting position.
Tips
- Keep your back close to the edge of the chair as you dip. Moving too far forward can shift the focus to your shoulders.
- Avoid locking your elbows at the top of the movement. Instead, keep a slight bend in your arms to maintain tension in the triceps and protect your joints.
Optimal Sets And Reps
Training Style | Sets | Reps |
|---|---|---|
| Strength Training | 3–5 | 4–6 |
| Hypertrophy | 3–4 | 8–10 |
| Endurance Training | 3–4 | 12+ |
| Power Training | 3–5 | 1–3 (Explosive) |
Forearm Cherry Picker
The forearm cherry picker is a wonderful warm-up for bicep and tricep workouts. It helps activate smaller muscles and surrounding tissues to prevent strains and other possible injuries.
Additionally, the forearm cherry picker targets and strengthens the wrist flexors, located on the bottom of the forearm. These muscles help you bend your palm and fingers down and forward, as well as grip objects.
How To Do
- Stand or sit with your arm extended straight out in front of you, palm facing down.
- Close your hand into a fist, keeping your wrist straight and forearm level with the ground.
- Slowly bend your wrist downward, bringing your fist toward the floor. Keep the movement controlled to feel the stretch in your forearm.
- Raise your wrist back to the starting position with control, focusing on the forearm muscles.
Tips
- Move slowly through each repetition, especially during the lowering phase. Increasing the time your muscles are under tension can enhance muscle activation and encourage growth.
- Hold a small weight, like a light dumbbell or water bottle, to add resistance. Even a light load can increase muscle activation in your forearms to maximize hypertrophy.
Optimal Sets And Reps
Training Style | Sets | Reps | Duration |
|---|---|---|---|
| Strength Training | 3-4 | 8-12 | 40 seconds |
| Hypertrophy | 3-4 | 8-12 | 40 seconds |
| Endurance Training | 3-4 | 8-12 | 40 seconds |
| Power Training | 3-4 | 8-12 | 40 seconds |
Wrist Adduction
Wrist adduction is a focused forearm movement that targets the flexor carpi ulnaris and extensor carpi ulnaris muscles. Strengthening these muscles can provide a number of benefits for athletes, including improving grip strength and overall forearm endurance.
It’s particularly useful for anyone recovering from wrist or forearm injuries. This is because it also strengthens the muscles responsible for stabilizing the wrist.
How To Do
- Stand with your arms bent at 90 degrees and your palms extended out in front of you. They should be facing inward.
- Slowly move your wrist inward, bringing your hand toward the midline of your body. Focus on using your forearm muscles to control the movement.
- Gradually bring your wrist back to the starting position in a controlled manner, resisting any jerky movements.
Tips
- Focusing on performing a smooth and controlled movement to maximize forearm engagement.
- Increase the hypertrophy potential of the exercise by holding a lightweight in your hand. A small dumbbell or a household item like a can will do the trick.
Optimal Sets And Reps
Training Style | Sets | Reps |
|---|---|---|
| Strength Training | 3–5 | 8–12 |
| Hypertrophy | 3–4 | 8–12 |
| Endurance Training | 3–4 | 12–20 |
| Power Training | 3–5 | 8–12 (Explosive) |
Bodyweight Inner Wrist Curl
Unlike the previous exercise, the bodyweight inner wrist curl does not incorporate movement through the fingers. Instead, it focuses on wrist movement with clenched hands.
This makes it more effective for specifically targeting the inner wrist. Especially the wrist flexors, particularly the flexor carpi radialis and flexor carpi ulnaris muscles.
How To Do
- Stand with your hands by your sides and your palms curled in a fist. Your hands should be pointing towards your body.
- Slowly curl your wrists inward. Focus on using your wrist flexor muscles.
- Return your palms to the starting position slowly, maintaining control to maximize muscle engagement.
Tips
- Move slowly through each rep, especially the lowering phase. This helps you maintain more tension on the wrist flexor muscles and enhance muscle activation.
- Gently stretch your wrists between sets to relieve any tension that might have built up as you performed the movement.
Optimal Sets And Reps
Training Style | Sets | Reps |
|---|---|---|
| Strength Training | 2–6 | 2–6 |
| Hypertrophy | 3–6 | 6–12 |
| Endurance Training | 2–3 | 12+ |
| Power Training | 3–5 | 1–5 (Explosive) |
Wrist Extension
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. These are responsible for drawing the back of the hand toward the forearm.
How To Do
- Sit or stand and extend one arm straight out in front of you, palm facing down. Keep your arm relaxed but extended, with your elbow bent at 90 degrees.
- Using your wrist extensor muscles, try to lift your hand upward as if pulling against gentle resistance. All while keeping your fingers relaxed. You should feel the muscles on the top of your forearm engaging.
- Pause for a moment at the top of the movement, feeling the contraction in your forearm.
- Slowly release your wrist back down to the starting position.
Tips
- To increase the difficulty of the movement, use your opposite hand to gently resist the fingers of your extended hand.
Optimal Sets And Reps
Training Style | Sets | Reps |
|---|---|---|
| Strength Training | 3–4 | 6–8 |
| Hypertrophy | 3–4 | 8–12 |
| Endurance Training | 3–4 | 15–20 |
| Power Training | 3–5 | 15–20 |
Best Bodyweight Arm Workout Routine
The following exercise plan involves a gentle warm-up and exercises designed for maximal bicep and tricep growth.
Exercise | Sets x Reps | Duration | Rest |
|---|---|---|---|
| Warm Up: Forearm Cherry Picker Wrist Extension Bodyweight Inner Wrist Curl | 30 seconds per exercise for each arm | ||
| Diamond Push-Up | 3 x 8–12 | 30 seconds | |
| Bodyweight Bicep Curl | 3 x 12–15 per arm | 30 seconds | |
| Reverse-Grip Chair Inverted Row | 3 x 10–12 | 45 seconds | |
| Side Lying Tricep Press | 3 x 10–12 per side | 30 seconds between sides | |
| Tricep Chair Dip | 3 x 12–15 | 45 seconds |
Anatomy Of The Arms
Below, you’ll find a brief description of the muscles most highly involved in bodyweight arm exercises.
Biceps Long Head
Most outside part of your bicep.The front of your upper arm.
Biceps Short Head
Most inside portion of the biceps. Located at the front of your upper arm closest to your chest.
Triceps Lateral Heads
Muscles located on the back of your arm between your shoulder and elbow.
Triceps Medial Heads
Small muscles located at the back of your arms. Deep to the triceps long heads between the shoulder and elbow.
Triceps Long Heads
Large muscles located at the back of your arms between your shoulder and elbow. Most outside portion of the tricep.
Wrist Flexors
Muscles that span the inside of your lower arm, between your elbow and wrist palm side up.
Wrist Extensors
Muscles that make up the back portion of your lower arm, between your elbow and wrist.
Biceps
The biceps brachii, or just biceps for short, is a two-headed muscle on the inside of the upper arm. The biceps are responsible for flexing the elbow, turning the palm upward, and also assist in shoulder flexion.
Triceps
Opposite the biceps, on the back of the arm, is a three-headed muscle known as the triceps brachii.
The three heads of the triceps work together but have unique origins. The long head originates from the shoulder blade, while the lateral and medial heads originate from the upper arm bone.
The triceps are mainly responsible for extending the elbow to straighten the arm. However, due to the origin of the long head, the triceps also assist in shoulder stability.
Wrist Flexors And Extensors
The wrist flexors and extensors are two groups of muscles located in the forearm. They control wrist movement, allowing for both flexion and extension.
Although these muscles are not responsible for any heavy lifting, gripping objects wouldn’t be possible without them.
Benefits Of Bodyweight Arm Workouts
Regularly performing bodyweight arm exercises can help you glean the following benefits from your workouts.
More Joint-Friendly Than Heavier Weights
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 is especially beneficial for people with joint sensitivities or anyone recovering from a pre-existing injury.
High Levels Of Accessibility
Physical activity is clinically proven to reduce feelings of anxiety and depression. Because bodyweight exercises can performed anywhere and at any time, they are easier to practice consistently. This means you can take advantage of the physical and psychological benefits of exercise whenever they’re needed.
Can Improve Mind-Muscle Connection
The mind-muscle connection involves consciously contracting a specific muscle. It can enhance overall workout effectiveness and help activate the target muscles more efficiently. The triceps are shown to be impacted by mind-muscle connection, which can help enhance the effects of bodyweight arm exercises.
Expert Training Tips
Use Slow And Controlled Movements
Because you can’t use heavier weights to promote strength and growth, it’s important to increase time under tension whenever possible. Avoid rushing through reps; instead, focus on a steady pace to maximize each contraction.
Time under tension is shown to improve muscle growth, especially 24–30 hours after working out.
Engage The Core For Stability
This tip is especially important for exercises like push-ups or dips. Focusing on engaging your core allows your arms to work more effectively and helps to isolate the target muscles. It can also reduce the risk of back strains.
Incorporate Isometric Holds
Another option for increasing time under tension is incorporating isometric holds at the top or bottom of a bodyweight movement. Pausing at the top of a push-up or chin-up builds endurance and strength in the arm muscles. These holds also help to activate the muscle fibers more fully.
Experiment With Different Angles
Regularly change the angle of a lift or grip placement to target different parts of the arms and shoulders. For example, close-grip push-ups emphasize the triceps, while a wider stance is better for engaging the shoulders.
Use Progressive Overload Techniques
A popular way to utilize progressive overload is by consistently challenging the muscles by lifting heavier weights. However, with bodyweight exercises, you have to use other techniques to consistently challenge the muscles. This includes adding more reps, decreasing rest time, or using more advanced exercise variations.
Conclusion
With bodyweight arm exercises, you don’t need fancy equipment to strengthen and tone your arm muscles. By using a wide range of exercises, you can target all major and minor muscle groups anytime, anywhere.
Remember that with bodyweight exercises, consistency is key. Aim to incorporate a few of these moves into your weekly routine, using slow and controlled movements to maximize results.
Frequently Asked Questions
Yes, bodyweight exercises can be used to increase the size and strength of the arm muscles. However, maximum hypertrophy potential is reached using heavier weights and the principles of progressive overload.
Yes, five exercises are enough to provide a well-rounded arm workout. It’s important to choose a variety of workouts that target each muscle group to ensure balanced development.
To tone your arms quickly, focus on high-repetition bodyweight exercises, like push-ups and tricep dips, performed 3–4x weekly. The addition of resistance bands or light weights to bodyweight exercise can also speed up results.
Generally, you can perform bodyweight exercises more often than weighted exercises without negative repercussions. Performing an upper-body workout with one day’s rest in between is ideal for maximizing results.
Resources
Endomondo.com refrains from utilizing tertiary references. We uphold stringent sourcing criteria and depend on peer-reviewed studies and academic research conducted by medical associations and institutions. For more detailed insights, you can explore further by reading our editorial process.
- Coratella, G., Tornatore, G., Longo, S., Toninelli, N., Padovan, R., Esposito, F. and Emiliano Cè (2023). Biceps Brachii and Brachioradialis Excitation in Biceps Curl Exercise: Different Handgrips, Different Synergy. Sports, [online] 11(3), pp.64–64. doi:https://doi.org/10.3390/sports11030064.
- Ronai, P. (2017). The Barbell Row Exercise. ACSMʼs Health & Fitness Journal, [online] 21(2), pp.25–28. doi:https://doi.org/10.1249/fit.0000000000000278.
- Sebastien Borreani, Calatayud, J., Colado, J.C., Moya-Nájera, D., Triplett, N.T. and Martin, F. (2015). Muscle activation during push-ups performed under stable and unstable conditions. Journal of Exercise Science & Fitness, [online] 13(2), pp.94–98. doi:https://doi.org/10.1016/j.jesf.2015.07.002.
- Nadzalan, A.M., Mohamad, M.H., Shafiee, M.S., Omar, N.F., Malek, N.F.A., Janep, M. and Karim, Z.A. (2021). Comparison of Muscle Activation between Traditional, Diamond and Knuckle Push Up Among Trained Men. Journal of Physics: Conference Series, 1874(1), p.012016. doi:https://doi.org/10.1088/1742-6596/1874/1/012016.
- Tiwana, M.S., Sinkler, M.A. and Bordoni, B. (2023). Anatomy, Shoulder and Upper Limb, Triceps Muscle. [online] Nih.gov. Available at: https://www.ncbi.nlm.nih.gov/books/NBK536996/.
- McKenzie, A., Crowley-McHattan, Z., Meir, R., Whitting, J. and Wynand Volschenk (2022). Bench, Bar, and Ring Dips: Do Kinematics and Muscle Activity Differ? International Journal of Environmental Research and Public Health, [online] 19(20), pp.13211–13211. doi:https://doi.org/10.3390/ijerph192013211.
- Jokiel, M., Kazmierczak, K., Czarnecki, P., Aleksandra Bartkowiak-Graczyk, Madziewicz, A., Breborowicz, E., Malgorzata Miedzyblocka, Adamski, M., Kaczmarek, K., Kaczmarek, L. and Romanowski, L. (2024). Biomechanical Examination of Wrist Flexors and Extensors with Biodex System Dynamometer—Isometric, Isokinetic and Isotonic Protocol Options. Medicina, [online] 60(7), pp.1184–1184. doi:https://doi.org/10.3390/medicina60071184.
- Lung, B.E. and Siwiec, R.M. (2024). Anatomy, Shoulder and Upper Limb, Forearm Flexor Carpi Ulnaris Muscle. [online] Nih.gov. Available at: https://www.ncbi.nlm.nih.gov/books/NBK526051/.
- Ramage, J.L. and Varacallo, M. (2023). Anatomy, Shoulder and Upper Limb, Wrist Extensor Muscles. [online] Nih.gov. Available at: https://www.ncbi.nlm.nih.gov/books/NBK534805/.
- Plantz, M.A. and Bordoni, B. (2023). Anatomy, Shoulder and Upper Limb, Brachialis Muscle. [online] Nih.gov. Available at: https://www.ncbi.nlm.nih.gov/books/NBK551630/.
- Deak, N., Black, A.C. and Bordoni, B. (2023). Anatomy, Shoulder and Upper Limb, Wrist Flexor Retinaculum. [online] Nih.gov. Available at: https://www.ncbi.nlm.nih.gov/books/NBK545198/.
- Krzysztof Lipecki and Bartosz Rutowicz (2015). The Impact Of Ten Weeks Of Bodyweight Training On The Level Of Physical Fitness And Selected Parameters Of Body Composition In Women Aged 21-23 Years. Polish Journal of Sport and Tourism, [online] 22(2), pp.64–68. doi:https://doi.org/10.1515/pjst-2015-0014.
- Singh, B., Olds, T., Curtis, R., Dumuid, D., Virgara, R., Watson, A., Szeto, K., O’Connor, E., Ferguson, T., Eglitis, E., Miatke, A., Simpson, C.E. and Maher, C. (2023). Effectiveness of physical activity interventions for improving depression, anxiety and distress: an overview of systematic reviews. British Journal of Sports Medicine, [online] 57(18), pp.1203–1209. doi:https://doi.org/10.1136/bjsports-2022-106195.
- Paoli, A., Mancin, L., Matteo Saoncella, Davide Grigoletto, Pacelli, F.Q., Zamparo, P., Schoenfeld, B.J. and Marcolin, G. (2019). Mind-muscle connection: effects of verbal instructions on muscle activity during bench press exercise. European Journal of Translational Myology, [online] 29(2). doi:https://doi.org/10.4081/ejtm.2019.8250.
- Martins-Costa, H.C., Lacerda, L.T., Diniz, R.C.R., Lima, F.V., Andrade, P., Peixoto, G.H., Gomes, M.C., Lanza, M.B., Bemben, M.G. and Chagas, M.H. (2021). Equalization of Training Protocols by Time Under Tension Determines the Magnitude of Changes in Strength and Muscular Hypertrophy. The Journal of Strength and Conditioning Research, [online] 36(7), pp.1770–1780. doi:https://doi.org/10.1519/jsc.0000000000004004.
- Kim, Y.-S., Kim, D.-Y. and Ha, M.-S. (2016). Effect of the push-up exercise at different palmar width on muscle activities. Journal of Physical Therapy Science, [online] 28(2), pp.446–449. doi:https://doi.org/10.1589/jpts.28.446.
- Plotkin, D., Coleman, M., Van Every, D., Maldonado, J., Oberlin, D., Israetel, M., Feather, J., Alto, A., Vigotsky, A.D. and Schoenfeld, B.J. (2022). Progressive overload without progressing load? The effects of load or repetition progression on muscular adaptations. PeerJ, [online] 10, p.e14142. doi:https://doi.org/10.7717/peerj.14142.
About the Author
Isabel Mayfield, BCRPA Yoga Instructor & Fitness Coach
