Arm exercises can help you lose arm fat. They also tone and strengthen the arms. Fortunately, arm exercises without weights can provide the same benefits as weighted arm exercises.
Muscles That Are Targeted With Bodyweight Arm Exercises
Multiple muscles are found in your arms, from your hand and wrists all the way to your shoulders.
To build muscle in your arms, you’ll want to focus on the following upper-body muscles:
Biceps
The iconic biceps muscle is located in the front of the upper arm and flexes the elbow joint. It is not your body’s most important muscle but it is one of the most prominent.
When you perform pulling movements like pull-downs, pull-ups, or rows with your palms facing up, you strengthen and build your biceps. Curling movements are also used to work them.
Triceps
The triceps is a three-headed muscle found at the back of your upper arm. The triceps form a horseshoe shape along the back of the upper arm in well-defined athletes.
Any compound move that requires you to extend your arm under load engages the triceps. Overhead presses, bench presses, and push-ups are examples.
Latissimus Dorsi
The latissimus dorsi are the large back muscles. These muscles are found on either side of the back and run from the back of the shoulder to the hips. In almost all lat exercises, you are also working your arm muscles due to the way the back muscles and arm muscles work together!
Not only will developing these muscles give your body great proportion, but it will also provide you with a strong, sturdy foundation for all types of daily activities. Pull-ups, pulldowns, horizontal pulls, and shoulder extension exercises are all necessary for well-developed lats.
Body Weight Arm Exercises
1. Push Up
Triceps, chest, and shoulders are targeted by push-ups.
Begin in a high plank position, with hands slightly wider than shoulders.
Maintain a straight gaze down at the floor.
Lower yourself to the floor with your arms, then push yourself back up by engaging your arms and core.
Begin with 10 push-ups. Then, as you gain strength, increase the number weekly.
2. Tricep Dip
Tricep dips can be performed on a couch, chair, or bench.
Place your hands shoulder-width apart on the chair and push your pelvis and booty forward, leaving enough room to dip down.
Step your feet forward slightly, keeping your legs almost straight but not bending at the knees.
Lower yourself down slowly and then press back up, concentrating on engaging your triceps to lower and lift.
Stand with your arms straight out in front of you, thumbs pointing to the ceiling.
Extend your arms overhead, keep them straight, until your upper arms block your ears when viewed from the side.
Lower your arms slowly back to the starting position.
Perform three sets of ten to twenty repetitions.
4. Wall Angles
This exercise strengthens and improves shoulder mobility by strengthening the shoulder and triceps.
Stand with your back to a wall, your knees bent, and your feet about 12 feet away from the wall. The wall should be in contact with your head, upper back, and tailbone.
Raise your arms until your upper arms are parallel to the floor as if you were putting your hands up.
Extend your arms straight above your head.
Maintain contact with the wall with your arms, head, upper back, and tailbone.
Return to your starting point.
Repeat for a total of three sets of 10–12 repetitions.
5. Inchworm
This is a fantastic exercise to do after a few arm exercises, particularly floor dips. It will assist in stretching your entire body.
Maintain a straight posture and keep your feet close together. Place your hands near your feet and bend over.
Straighten your legs.
Begin walking forward using your hands. Straighten your legs.
When you’re in an arm plank or push-up position, come to a halt.
Begin moving your legs forward in small steps.
When your feet are close to your hands, come to a halt.
Do three sets.
6. Floor Dip
These exercises target your triceps or the muscles in the back of your upper arms. Keeping these muscles toned will keep your arms from becoming flabby.
Place your feet on the mat.
Maintain a flexed knee, close legs, flat feet on the mat, arms behind you, and your fingers facing your body.
Raise your arms until they are fully extended.
Hold this position for a few seconds.
Return to the starting position by bending your elbows.
Do not let your hips touch the floor before finishing one set.
Perform three sets of ten reps.
7. Plank Tap
This is a plank variation that works your shoulders, triceps, and biceps.
To execute the plank tap:
Begin in a pushup plank position, hands under shoulders, and arms straight.
Maintain a neutral spine.
Keep your feet together to make the exercise more difficult. Widen your feet to make it easier.
Tap your right shoulder with your left hand before returning your hand to the floor.
Rep with your left hand and shoulder.
Perform three sets of ten to twelve repetitions on each side.
8. Plank Up-Down
Planks help to strengthen your core. Plank up-downs help to shape and strengthen your arms. They work the shoulders, biceps, triceps, and core muscles.
Assume the Dog Pose by placing your palms flat on the mat, your knees flexed, your spine straight, and your neck in a neutral position.
Extend one leg behind you at a time. Maintain a straight line with your head, spine, and hips by keeping your arms extended. This is where you’ll begin.
Fist your right palm, flex your right elbow, and place your right forearm on the floor while supporting your upper body with your left palm.
Bend your left elbow slightly to help with this move.
Make a fist with your left palm, flex your left elbow, and place your left forearm on the floor. You’re now in the elbow plank position.
Place your right palm on the floor first, followed by your left palm. Perform three sets of ten reps.
How Effective Are Bodyweight Arm Exercises?
Unfortunately, while the bodyweight exercises in this article can help you strengthen your arms, they can only help you build so much muscle.
These exercises will help you build arm muscles in the early stages of your fitness journey. You can advance them by increasing the volume — that is, the number of repetitions — up to about 20 per set.
As you progress, however, these exercises will become too easy, and you will require external resistance to keep them challenging enough to stimulate muscle growth.
As a result, if you want muscular arms, you’ll need to go beyond bodyweight arm exercises. Even if you can’t get to the gym, these exercises will help you maintain form and function.
Summary
Bodyweight arm exercises are suitable for beginners and those who do not have access to equipment.
However, they are insufficient for gaining significant muscle mass in the arms and if you are looking to bulk up more, you may have to invest in some weights or a gym membership.
Alongside these arm exercises, It is important that you fuel your body properly so that you get the best results. This includes getting the necessary number of calories for your goal as well as getting enough protein.
Hi, my name is TJ Daniels. I am a certified personal trainer dedicated to health and fitness for the past 20+ years. We have found that consistency is the key to wellness and our company is founded on this philosophy. If you would like to learn more, please see our About Us page or Contact Us with questions, feedback, suggestions for future content, or collaboration opportunities. Let’s enjoy this journey together!
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