What is the best body weight exercise for arms?

Asked 4 years ago

I would like to gain some muscle in my arms, but do not have access to any equipment. What is the best workout to do for the upper body without any equipment?

Eli Gonzalez

Wednesday, August 05, 2020

Push ups and pull ups

Javion Martin

Wednesday, August 19, 2020


Deon Grimes

Friday, August 21, 2020


Malcolm Knox

Tuesday, August 25, 2020

Jumpless burpees.

Trey Drake

Thursday, August 27, 2020

Hand release pushups

Yael Gladstone

Monday, August 31, 2020

There are several body weight exercises anyone can do without the need for gym equipment. The point is to generate muscle contraction which can be done in the comfort of your own home without any weights or machines. The most basic and simple exercises are:

* Push ups- Works on your chest and arms. By changing where you place your hands and the space between your hands you change the angle of the exercise and by doing so generate different muscle contraction.

* Tricep dips- works on your arms. Sit on the edge of a bench or sturdy chair, place your hands hip width apart with your fingers facing forward. Lower and raise your body by bending your elbows to about a 90 degree angle and extending them once again. The more you bend your knees the easier the exercise, the more you straighten your knees the harder the exercise.

*Shoulder press- works on your shoulder muscles (deltoids). You can use every day equipment you have at home, for example a big bottle of water. Hold the bottle with both hands in front of you and lift it up over you head by extending your arms up and repeating the same movement.

*Shoulder extension- works on your shoulder muscles (deltoids). Stand straight with your arms at your side while holding a full bottle in each hand. Slowly lift and extend your arms straight to your side so that your hand is at your shoulder height. Repeat.

Each exercise should be done 10-15 repetitions.

Orlando Little

Friday, September 04, 2020

Push ups, plank variations, burpees, and inch worms

Alessandro Irwin

Wednesday, September 09, 2020

Forearm side plank hold, Forearm side plank hip dip, Forearm side plank touch and reach. ...Or whatever your names for those are. Sometime I just make names up now.

David Hay

Thursday, March 25, 2021

The good news is that there are many different body weight exercises that can be done without the need of bulky equipment or an expensive gym membership. The whole essence of exercise is to generate muscle contraction, allowing the muscle to repair and grow. There are two basic exercises to get your regime started. These are:

* Push ups. Start with palms face down and feet shoulder with apart. Lower yourself down until close to the floor, and then push yourself back up. To diversify this fantastic exercise, you can change the space between your hands, or try a clap in-between each rep to work your biceps and triceps.

* Crunches. Lay flat on your back with your hands behind your head for support. Do not lock your fingers as this can cause you to jerk your head forward, damaging the neck. bring your knees up and keep your feet close together. Using your core muscles, sit up about halfway to your knees, and then lower yourself back down.

Avik Das

Saturday, March 27, 2021

After the recent pandemic, the demand for home-based bodyweight workouts has certainly gone up. If you don't want to pay for an expensive gym membership or simply don't have time for the gym but want to build big muscles, bodyweight exercises can be a great option, and there various bodyweight exercises for different muscle groups.

Building big arms with bodyweight exercises is certainly feasible. The arm has two parts, while one-third of the arm is the biceps and the rest are triceps. Therefore, you need to hit both biceps and triceps to have big arms. Let's take a look at some best bodyweight exercises for both biceps and triceps.

1) Chin Ups

Chin-ups are the best form of bodyweight exercise to build biceps with your bodyweight. A Chin-up is performed on a pull-up bar, but if you don't have access to a pull-up bar then there are many other alternatives. The gripping is very important in chin-ups, as the hands need to be in a horizontal position with the pull-up bar. To perform this exercise you need to pull your whole body up to the chin level. It creates an incredible muscle contraction in your biceps. Perform as many as chin-ups possible until failure and repeat it for 3 to 4 sets.

2) Diamond Push-ups

There are many different and difficult versions of push-ups to train various muscle groups of the body. Diamond Push-up is one of the best forms of push-ups, which targets the triceps of your arms. Instead of a wide gap, your hands should be placed in a diamond shape while performing this exercise. Since it is a physically demanding exercise, it will take time to get used to it. Besides triceps, Diamond push up also trains your chest muscles. For the best result, perform it till failure.

3) Tricep Dips

Another great exercise to grow your triceps is Tricep Dips, which can be performed anywhere. Put your hands backward on the edge of a chair or your bed, and then extend your legs fully on the on floor. Now, lower your body while holding the edge of the chair or bed until the elbow angle reaches 90 degrees. Once you feel muscle construction in your triceps, return to your original position. Do this exercise till failure for three sets.

4) Towel Bicep Curl

Other the chin-ups, Towel Bicep Curl is an incredible bodyweight exercise to grow your biceps size. All you need is a towel to do this exercise at home. Put your one foot in the middle of a towel while sitting on a chair or a bed. After grabbing the two ends of the towel, slowly pull it up towards you like a biceps curl. To control the motion of the towel, use your feet, which you keep in the center of the towel.

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