Are you looking to strengthen your biceps and triceps with a bodyweight arm exercises? You don’t need expensive gym equipment. You can get your arms in shape with these simple yet effective exercises that you can do at home.
When it comes to arm development, many people immediately think of pumping iron at the gym. However, bodyweight exercises offer a multitude of benefits that can’t be ignored.
They are easy to use and work many muscles at once, which helps you build a strong foundation. So, get ready to use your bodyweight to get the arm gains you’ve been wanting.
Here, we discuss the effective bodyweight arm workout that you can do either at home or at the gym to build muscle mass and strength.
- What Arm Workouts Should I Do With Bodyweight?
- Know About Your Arm Muscles
- Biceps Muscles
- Triceps Muscles
- Forearm Muscles
- Benefit Of Bodyweight Arm Workout
- 10 Best Bodyweight Arm Exercises
- Bodyweight Bicep Exercises To Bigger Arm
- 1. Reverse Grip Push-Ups
- 2. Archer Push-Up
- 3. Bodyweight Bicep Curl
- 4. Inverted Row
- 5. Chin Up
- Bodyweight Triceps Workout To Build Bigger Arms
- 6. Bench Dip
- 7. Diamond Push Ups
- 8. Plank To Push-Up
- 9. Kneeling Bodyweight Triceps Extension
- 10. Pike Push Up
- Bodyweight Arm Workout Samples
- Bodyweight Workout Routine For Beginner
- Arm Workout Routine For Intermediate
- Bodyweight arm Workout Routine For Advance
- Best Arm Exercises To Build Bigger Bicep And Tricep
What Arm Workouts Should I Do With Bodyweight?
Let take full advantage of the bodyweight bicep and tricep exercises to build bigger arms at home. Make the most of your arm day workout with these strength-building bodyweight arms exercises.
This blog contains detailed descriptions of all the major bodyweight exercises that you can do at home and Gym.
These exercises focus on the biceps and triceps muscles, including the
Before deep dive into the arm workout, execution technique, and tips, first understand about arm anatomy to effectively train and build bigger and stronger arms.
Know About Your Arm Muscles
The biceps and triceps are the main muscles in your arms. Understanding the anatomy and function of these muscles is essential for effectively targeting them during your workouts.
The biceps brachii muscle (biceps) is a large, thick muscle of the upper arm.
The Biceps Brachii is attached to the forearm bone called the radius and originates at the scapula in two heads (the bicep gets its name from the two heads).
- The short head originates from a projection on the scapula called the coracoid and runs alongside the long head on the inside of the arm.
- The long head originates from a cavity in the scapula called the glenoid.
The biceps is one of four muscles alongside the brachialis, brachioradialis, and coracobrachialis muscles that make up the upper arm.
Triceps brachii, or simply Triceps, is a three-headed muscle opposite of the biceps and is responsible for 2/3 of upper arm mass.
It consists of 3 parts: the medial, the lateral, and the long head. It begins just below the socket of the shoulder blade and at two distinct areas of the humerus.
Furthermore, it’s essential to focus on and work the three tricep head muscles for maximum gains.
While not directly part of the upper arm, the forearm muscles play a crucial role in arm strength and aesthetics.
The forearm flexors (such as the flexor carpi radialis and flexor digitorum Superficialis) and Extensors (such as the extensor carpi radialis Longus and extensor digitorum) are responsible for wrist and finger movements, supporting grip strength and overall arm functionality.
Benefit Of Bodyweight Arm Workout
Several advantages come from incorporating bodyweight bicep and tricep exercises at home into your arm workouts plan.
- Bodyweight arm exercises allow for greater joint safety and stabilization.
- It affords a greater level of variety, which prevents physical and mental burnout.
- It allows the joints to move naturally within their range of motion by creating more joint stability.
- No need for expensive gym memberships or equipment, making it a budget-friendly option.
- Bodyweight exercises are perfect for the at-home exerciser with the limited space.
- The benefits of body weight exercises are that they promote balanced muscle development and reduce the risk of muscle imbalances.
- Many bodyweight arm exercises also engage the core muscles, improving stability and overall body strength.
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10 Best Bodyweight Arm Exercises
If you are trying to build your arms and develop enough strength, you’ll have to focus on your triceps and biceps muscles.
Before your workout, it is best to start doing mobility training exercises for a few minutes and then do a warm-up for about a minute or two.
Get toned and strong arms with these simple yet killer arm workouts without equipment. Learn the exercises and reps for effective results.
Here are the 10 best bodyweight biceps and triceps exercises to build massive and impressive arms.
Bodyweight Bicep Exercises To Bigger Arm
Get ready to feel the burn in your biceps with these first five bodyweight exercises.
These moves also target your forearm flexors, the brachialis, and the brachioradialis, ensuring an evenly defined and muscular arm.
These exercises are guaranteed to provide you with an ultimate biceps-building workout.
1. Reverse Grip Push-Ups
The reverse grip push-up is a fun and great variation of the standard push-up. The exercise is done with your fingers facing your feet (your palms outward).
It’s considered the “bicep push-up” by many because of the hand position, it emphasizes a little more on your biceps than the standard push-up.
For an easier variation, you can do the reverse grip push ups on the knee or on an incline surface.
How To Do Reverse Grip Push-Ups
- Start in a standard push-up position with your hands slightly wider than your shoulders, palms flat on the floor, and your fingers pointing towards your feet.
- Inhale and slowly start to bend your elbows. Do not let your elbows move outwards (away from your body).
- Lower yourself until you are about an inch from the floor. Pause the movement when you are at the bottom for a second.
- Exhale and start pushing your body back up. Push through your palms like you would try to push the floor away from yourself.
- Finish the exercise by extending your arms completely out.
- Do this many times as many times as you want.
- If your wrists are not strong enough for this push-up variation, or it hurts them, you can try warm before exercise, use wrist straps, or do the same on an incline surface.
- Always make sure to do a proper warm up, especially focusing on warming up and stretching your wrists!
- Keep your body in a straight line for the entire exercise.
2. Archer Push-Up
The Archer Push-Up is a challenging variation of the standard push-up that primarily targets the chest, shoulders, and arm.
In Archer push up, you raise your arms wider than usual and lower your body. You move most of your weight to one hand and move it towards it while keeping the other hand straight.
The asymmetric hand placement forces your muscles to work harder to stabilize your body, resulting in increased bicep and tricep muscle activation.
How To Do Archer Push-Ups
- Start in a standard push-up position with your hands slightly wider than shoulder-width apart.
- Maintain a strong core position and shift your upper body toward your right side.
- Pull your right chest toward your right hand as you bend your right elbow.
- As you lower toward the right side, allow your left arm to straighten.
- Your left arm should be fully extended, forming a straight line from your shoulder to your hand.
- . Repeat for your desired number of repetitions, switch sides.
- Don’t let your hips raise.
- Gradually increase the range of motion.
- If the exercise feels too challenging at first, you can modify it by performing it on your knees or against an elevated surface.
3. Bodyweight Bicep Curl
The bodyweight bicep curl is a very effective bodyweight bicep isolation exercise for building muscle and strength.
It can be performed anywhere, making it a convenient option when access to weights or a gym is limited.
How To Do Bodyweight Bicep Curl
- Sit on a chair as close to the edge as possible.
- Then, place your right hand under your left thigh at the crease between your hamstrings and calves.
- Slowly curl your right up as high as you can. Exhale during this portion of the exercise.
- Hold for a couple of seconds. Slowly lower your leg back down, so your foot is just above the ground, as you inhale.
- Repeat for the desired number of reps. Repeat the exercise with your left arm.
- Try to get as much range of motion as possible.
- You can perform a variation of the bicep leg curl lying down.
4. Inverted Row
It’s putting your body in a horizontal position, making it easier to perform. In the gym, most people do this exercise on the smith machine.
But, At home, you can also perform the inverted row by lying under a chair, holding the chair’s sides, and pulling yourself up.
How To Do Bodyweight Rows
- Adjust the height of the chair and bar so that it’s a little higher than arm’s length from the floor.
- Lie under the bar with your legs and body straight.
- Grasp the bar with an overhand grip that’s a little wider than shoulder width.
- Keeping your legs and body straight, exhale as you pull your chest up to the bar.
- Hold for a count of two and squeeze your back muscles.
- Inhale as you lower your body until your arms and shoulders are fully extended. Repeat.
- Try to avoid excessive arching or sagging of the back.
- Grab the bar with your hands slightly closer together.
- Keep your elbows at an angle to your body, like you would do a bench press.
- Make sure you go down completely.
5. Chin Up
One of the best bodyweight exercises for your biceps is the chin up. The Chin-Up is a compound exercise that primarily targets the muscles in your upper back, including the latissimus dorsi (lats), rhomboids, and rear deltoids, as well as the biceps.
In this exercise, the palms are faced towards the body. Since the lifter is pulling their own bodyweight, the biceps are usually exposed to loads heavier than what one can lift with a barbell.
You can make the exercise harder or easier depending on how strong you are. One can utilize assistance bands or an assisted Chin-Up machine to gradually progress towards performing standard chin ups.
How To Do Chin Up
- Use an underhand grip to grasp a pull-up bar, with your hands shoulder-width apart or slightly narrower.
- Keep your arms straight, your knees bent, and your lower legs crossed.
- Pull your body up towards the bar by bending your elbows, focusing on squeezing your shoulder blades together.
- Continue pulling until your chin is above the bar.
- Pause for one to two seconds at the top, with the biceps under maximum tension.
- Slowly lower your body back down to the starting position with control.
- Repeat the movement for the desired number of repetitions.
- Don’t get in the habit of doing half reps and chasing numbers.
- Lower to almost full extension of the elbow, but avoid locking out completely.
- Gradually increase repetitions and sets as your strength improves.
Bodyweight Triceps Workout To Build Bigger Arms
If you want to make your arms bigger by doing exercises with your own bodyweight, you can do specific triceps exercises in your arm workout routine. This can help you get great results.
6. Bench Dip
A bench dip is a medium-intensity exercise that uses your own bodyweight to strengthen your triceps. Bench dips are fairly simple to learn and can be done almost anywhere, making them a great exercise for home-workout.
This is one of the simple and best bodyweight exercises, you should add this bodyweight triceps exercise to your workout regime.
To adjust the difficulty.
- To make Bench Dips easier, bend your knees and keep your feet closer to your body.
- To make them more challenging, extend your legs fully or place weight on your lap.
How To Do
- Sit on the edge of a sturdy bench or chair, placing your hands next to your hips, gripping the edge.
- Slide your hips forward off the bench, keeping your legs extended and heels on the ground.
- Lower your body by bending your elbows, keeping them close to your sides, until your upper arms are parallel to the ground.
- Push yourself back up by straightening your arms, returning to the starting position.
- Repeat the movement for the desired number of repetitions.
- Keep your back close to the bench, shoulders down.
- Perform the exercise with slow and controlled motions
- Really squeeze the triceps at the top of the movement to get the most out of this exercise.
- Do not dip down too low as it places unnecessary strain on the shoulder joints.
7. Diamond Push Ups
If you’re looking for a good bodyweight arm exercise, then diamond pushups are the one movement you should do.
Diamond push-ups, also known as triangle push-ups, are a more advanced variation of the classic push-up.
This is a unique movement because it does a great job of developing the lateral (outermost) tricep head. Doing them contributes to the horseshoe tricep look many trainees aspire for.
How To Do
- Get on all fours with your hands together under your chest.
- Position your index fingers and thumbs, so they’re touching, forming a diamond shape, and
- Now extend your arms so that your body is elevated and forms a straight line from your head to your feet.
- Lower your chest towards your hands, ensuring you don’t flare your elbows out to the sides and keeping your back flat.
- Stop just before your chest touches the floor, then push back up to the starting position.
- Keep your body straight and rigid.
- To make the diamond push-up easier, do it on your knees.
8. Plank To Push-Up
The Plank to Push-up is a dynamic bodyweight exercise that combines the benefits of the plank and the push-up. It involves transitioning from a forearm plank position to a push-up position.
Maintaining a plank position, you alternate between a forearm plank and a high plank. This exercise serves as an excellent core and triceps strengthener.
How To Do
- Start in a forearm plank position with your elbows directly under your shoulders.
- Push through your hands to straighten your arms one at a time, transitioning into a high plank position, with your hands directly under your shoulders.
- Keep your core engaged and your body in a straight line.
- Lower your body by bending your elbows, keeping them close to your sides.
- Push yourself back up to the high plank position by extending your arms.
- Lower your forearms back down one at a time to return to the starting forearm plank position.
- Repeat the movement, alternating between the forearm plank and the push-up position.
- Keep your body in a straight line from head to heels.
- Avoid letting your hips sag during the exercise.
9. Kneeling Bodyweight Triceps Extension
The body weight triceps extension, also known as the body weight skull crusher, is an effective workout for targeting and strengthening the triceps muscles without any equipment.
It’s an ideal beginner’s tricep exercise for those who have limited upper body strength, and it can be used to build both muscle and strength progressively.
To make it even more difficult, you can either move your knees backward or lean forward so that more of your bodyweight is over your hands.
How To Do Bodyweight Triceps Extension
- Begin in a hands and knees position on the floor.
- Lower yourself onto your forearms, placing your hands flat on the ground.
- Lean forward so that your body weight is supported by your elbows.
- Exhale as you push your body off the floor by extending your elbows.
- Inhale as you return to the starting position, lowering yourself back onto your forearms.
- Repeat the desired number of repetitions.
- Keep your elbows tucked in to your body. Do not flare them out.
- Stop the exercise if you feel pain in your wrists.
10. Pike Push Up
Performing the exercise in a more upright position will target the shoulders more than the chest.
The pike push-up looks like a mash-up of Downward-Facing Dog and Dolphin Pose, and this move can build major strength.
How To Do
- Start in a standard push-up position with your hands slightly wider than shoulder-width apart and elbows completely locked out.
- Lift the hips up and back until your body forms an inverted V shape.
- Keep arms and legs as straight as possible.
- Slowly lower the top of your head towards the ground.
- Once your head is about to make contact with the ground, pause for a second.
- Then slowly push back up until your arms are straight, and you’re in the inverted V position.
- Make sure you maintain control throughout the movement.
- Keep your glutes and core muscles contracted.
Bodyweight Arm Workout Samples
Bodyweight Workout Routine For Beginner
Here is a beginner bodyweight arm workout routine that can be done at the home:
|Bodyweight Bicep Curl
Arm Workout Routine For Intermediate
Here is an intermediate bodyweight arm workout routine that can be done at the anywhere:
|Reverse Grip Push-Ups
|Plank To Push-Up
Bodyweight arm Workout Routine For Advance
Here’s a sample bodyweight workout plan for advanced.
|Bodyweight Triceps Extension
|Bodyweight Bicep Curl
Bodyweight exercises are a great way to sculpt your biceps and triceps anywhere, without having to rely on gym equipment or weights.
For anyone, who is interested in building bicep and tricep muscles and gaining strength, these bodyweight arm exercises are highly recommended.
Exercises such as diamond push-ups, reverse grip push-ups, and bench dips can help improve arm and upper body strength, increase muscle endurance, and achieve a more toned physique.
If done consistently, the results will speak by themselves.
Thanks for reading, enjoy your workout.
STAY FIT, LIVE A HAPPY AND HEALTHY LIFE
The information contained in this article is for educational and informational purposes only and is not intended as health advice. We would ask you to consult a qualified professional or medical expert to gain additional knowledge, before choosing to consume any product or perform any exercise.
Best Arm Exercises To Build Bigger Bicep And Tricep
Manish brings over 10 years of hands-on experience in weight lifting and fat loss to fitness coaching. He specializes in gym-based training and has a lot of knowledge about exercise, lifting technique, biomechanics, and more.
Through “Fit Life Regime,” he generously shares the insights he’s gained over a decade in the field. His goal is to equip others with the knowledge to start their own fitness journey.