Build Strong Arms at Home With Bodyweight Exercises: 18 Moves

Build Strength at Home With Bodyweight Arm Exercises

Bodyweight workouts allow you to build strength without weights or equipment. Using just your own body resistance, you can target all the major muscles with dynamic movements. Arm exercises like pushups, planks and triceps dips are especially effective for sculpting toned upper body muscles.

Benefits of Bodyweight Arm Training

Bodyweight arm exercises offer many advantages:

• Build strength through full range of motion
• Improve muscle tone and definition
• Enhance functional fitness and athleticism
• Increase bone density to help prevent osteoporosis
• Burn calories and fat, especially around the arms
• Easy to do anywhere without equipment
• Low risk of strain or injury

When done with proper form, bodyweight moves can sculpt strong, defined arms rivaling free weight training.

Upper Body Exercises for Arms

Focus on these moves to target all the major muscles of the upper body:

Pushups

Pushups work the chest, shoulders and triceps. Keep elbows close to your sides as you lower down, then press back up. For added challenge, elevate your feet.

Plank Shoulder Taps

Planks strengthen the core while shoulder taps also engage the shoulders, chest and triceps. Maintain a straight line from head to heels as you tap each shoulder.

Triceps Dips

Dips isolate the triceps muscles on the back of the upper arm. Use a chair or bench lowering until your elbows are bent 90 degrees.

Arm Circles

Circles target the shoulders and upper back. Start small and gradually increase the size to mobilize the shoulder joints.

Bicep Curls

Standing bicep curls work the front of the arms. Keep elbows fixed and lift hands up towards shoulders, squeezing at the top.

Handstands

Balance upside down against a wall to engage the shoulders, chest and arms. Work up to free-standing handstands against gravity.

Bodyweight Exercises for Full Upper Body

These dynamic moves challenge multiple large muscle groups at once:

Burpees

Burpees combine a pushup and jump working the entire body. Step back into a pushup then jump feet back in before standing up.

Pull-ups

Pull-ups strengthen the lats, biceps, forearms and core. Work towards full range hanging pull-ups if able or start assisted.

Inverted Rows

Inverted rows under a bar or table target the upper and middle back. Keep body in straight line as you pull chest towards the bar.

Dive Bomber Pushups

Dive bomber pushups take regular pushups a step further by bringing chest to floor and then lifting hips upwards into an inverted V shape.

Handstand Pushups

For an added challenge, press up from an inverted handstand position. This blasts the shoulders, triceps, chest and core.

Bodyweight Arm Exercises Using Resistance Bands

Add resistance bands to your workout to increase intensity on arm muscles with these moves:

Band Bicep Curls

Stand on the center of the band and grab both handles to curl towards your shoulders against resistance.

Band Tricep Extensions

Grip band handles overhead and keeping elbows fixed, extend your arms back against the resistance of the band.

Band Chest Flyes

With feet hip-width apart on band, extend arms out to sides and sweep forward in a hugging motion to work chest.

Band Standing Rows

Standing on the middle of the band, hinge forward from hips and row hands towards hips feeling the upper back engage.

Band Assisted Pull-ups

Loop resistance band around the pull-up bar and place one knee or foot in the band to support some of your bodyweight.

Bodyweight Arm Exercises Using Household Items

Everyday household items can also amp up a bodyweight arms workout. Get creative with moves like:

Water Bottle Lateral Raises

Stand with feet hip-width apart holding water bottles at your sides. Raise arms out to the sides up to shoulder height.

Towel Bicep Curls

Roll up a towel and grip an end in each hand. Keeping elbows fixed, curl hands upwards towards shoulders.

Book Tricep Extensions

Hold a heavy book overhead with arms extended. Bend elbows to lower the book behind your head and straighten again.

Chair Dips

Sit at the edge of a chair or bench. Place hands beside hips and straighten arms lowering your glutes towards the floor.

Wall Pushups

Stand facing wall slightly farther than arm's length away. Lean in to do pushups against the wall.

Arm Stretches for Cooldown

Finish your bodyweight arm workout with gentle stretching:

Shoulder Stretch

Clasp your hands behind your lower back. Lift arms up and back until you feel a mild stretch in the shoulders.

Triceps Stretch

Reach one arm up and bend at the elbow. Use your other hand to gently pull the elbow back stretching the triceps.

Forearm Stretch

Extend one arm in front of you. Use your other hand to gently pull back the fingers stretching the forearm.

Bicep Stretch

Straighten one arm out to the side. Use your other hand to grab above the elbow and gently pull the arm across your chest.

Bodyweight Exercises for Full Body Strength

Don't neglect your lower body - be sure to incorporate moves that challenge the legs, glutes and core too. Here are some top picks:

Lower Body Exercises

Bodyweight Squats

Squats are a classic compound move working quads, glutes and hamstrings. Initiate by pushing hips back and lowering into a deep squat.

Lunges

Step forward or backward into lunges targeting quads, glutes and hip flexors. Work each side for equal reps.

Calf Raises

Raise up onto your toes from a standing position to isolate and strengthen the calves.

Donkey Kicks

Get on all fours and kick one leg back hips extended, squeezing the glutes. Switch legs halfway.

Core Exercises

Plank

The standard plank strengthens the entire core by holding your body in a straight line on elbows and toes.

Hollow Hold

Engage core stabilizers by raising straightened arms and legs a few inches off the floor while keeping low back pressed down.

Bicycle Crunches

Lying back with hands behind your head, bring opposite elbow to knee in a bicycle pedaling motion.

Flutter Kicks

Raise legs off the floor and alternate fluttering legs up and down engaging the lower abdominals.

Total Body Exercises

Jumping Jacks

Jump feet wide and hands overhead raising heart rate and working the entire body dynamically.

Mountain Climbers

In a pushup position, alternate driving knees in towards chest for an intense full body workout.

Burpees

The explosive burpee combo works all the major muscles groups in one intense exercise.

Bodyweight Squat Jumps

From a squat position, engage glutes and quads to jump up explosively working the entire body.

Designing a Bodyweight Routine

Follow these guidelines to structure an effective bodyweight workout that challenges your entire body:

• Train each major muscle group at least 2x per week for best results
• Include compound movements like pushups and squats to maximize calorie burn
• Vary exercises to continually challenge your muscles in new ways
• Start workouts with larger muscle groups before smaller ones
• Aim for 2-4 sets of 8-15 reps of each exercise
• Schedule at least 1 rest day between strength sessions
• Listen to your body and avoid overtraining

Pairing bodyweight training with proper nutrition and rest days for recovery is the formula for sculpting strong, defined muscles without any equipment needed.

Disclaimer: This article is for informational purposes only and does not constitute medical advice. Always consult with a healthcare professional before starting any new treatment regimen.