Guy doing bodyweight exercises for arms

How to Do Bodyweight Exercises for the Arms: A Step-by-Step Guide

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You can strengthen and tone your arms without using weights. You can do it with bodyweight exercises. Bodyweight exercises use your own body weight as resistance. They can be done anywhere, anytime. They also help build muscle and burn calories. They improve your overall fitness.

In this blog post, we will show you how to do eight bodyweight exercises for the arms. These exercises target your biceps, triceps, shoulders, and forearms. We will also give you some tips on how to perform them correctly. We'll show you how to modify them for your fitness level and create a simple workout routine with them.

Let's get started!

1. Push-ups

Push-ups are one of the most basic and versatile bodyweight exercises for the arms. They work your chest, shoulders, triceps, and core muscles.

How to do it:

  • Start in a high plank position. Place your hands slightly wider than your shoulders and your feet hip-width apart. Keep your body in a straight line from head to heels.
  • Inhale and bend your elbows to lower your chest towards the floor. Keep your elbows close to your body and your head in line with your spine.
  • Exhale and push yourself back up to the starting position. That's one rep.
  • Do as many reps as you can with good form.

Tips:

  • If you find push-ups too challenging, you can modify them. Place your knees on the floor, or elevate your hands on a bench or chair.
  • To make push-ups harder, try variations like diamond, decline, or one-arm push-ups.

Reference: [17 Best Bodyweight Exercises for Sculpted Arms (No Weights Required) - PaleoPlan](https://www.paleoplan.com/2019/01-26/bodyweight-arm-exercises/)

2. Chair Dips

Chair dips are another simple and effective bodyweight exercise for the arms. They target your triceps, which are the muscles at the back of your upper arms.

How to do it:

  • Sit on a chair or a bench with your feet flat on the floor and your hands on the edge of the seat. Lift your hips off the seat and move them slightly forward.
  • Inhale and bend your elbows to lower your body until your upper arms are parallel to the floor. Keep your elbows pointing back and your shoulders away from your ears.
  • Exhale and press through your palms to lift yourself back up to the starting position. That's one rep.
  • Do as many reps as you can with good form.

Tips:

  • If chair dips are too easy, you can increase the challenge. Place your feet on another chair or a bench in front of you, or lift one leg off the floor.
  • If you find chair dips too hard, you can reduce the difficulty. Do this by placing your feet closer to the chair. You can also bend your knees.

Reference: [The 20 Best Bodyweight Exercises for Arms - The Fitness Phantom](https://thefitnessphantom.com/best-bodyweight-exercises-for-arms/)

3. Chin-ups

Chin-ups are great for your arms. They are especially good for your biceps, the muscles at the front of your upper arms. They also work your back, shoulders, and core muscles.

How to do it:

  • Grab a pull-up bar or a pair of rings with an underhand grip (palms facing you). Hang from it with your arms fully extended and your feet off the floor.
  • Inhale and pull yourself up until your chin is above the bar or the rings. Keep your elbows close to your body and squeeze your shoulder blades together.
  • Exhale and lower yourself back down to the starting position with control. That's one rep.
  • Do as many reps as you can with good form.

Tips:

  • If you find chin-ups too challenging, you can use a resistance band or an assisted pull-up machine. This will help you lift yourself up.
  • If you want to make chin-ups more difficult, you can add weight to your body. You can do this by wearing a weighted vest, a backpack, or by holding a dumbbell between your feet.

Reference: [Bodyweight arm workout: the best muscle-building exercises to do ...](https://www.fitandwell.com/features/bodyweight-arm-workout)

4. Inverted Row

Inverted rows are a great bodyweight exercise for the arms. They work your biceps, back, shoulders, and core muscles. They are also easier on your joints than pull-ups or chin-ups.

How to do it:

  • Set up a bar or a pair of rings at about waist height. Lie down underneath it. Grab it with an overhand grip, palms facing away from you. Keep your hands shoulder-width apart. Lift your hips off the floor and straighten your legs in front of you. This is your starting position.
  • Inhale and pull yourself up until your chest touches the bar or the rings. Keep your body in a straight line and your elbows pointing back.
  • Exhale and lower yourself back down to the starting position with control. That's one rep.
  • Do as many reps as you can with good form.

Tips:

  • If inverted rows are too easy, elevate your feet on a bench or a chair. You can also wear a weighted vest or a backpack to increase the challenge.
  • If you find inverted rows too hard, you can reduce the difficulty. Bend your knees and place your feet flat on the floor. You can also use a wider grip.

Reference: [14 Bodyweight Arm Exercises to Tone Your Upper Body](https://www.trxtraining.com/blogs/news/bodyweight-arm-exercises)

5. Plank Triceps Extension

The plank triceps extension is a bodyweight exercise for the arms. It isolates your triceps and engages your core, chest, and shoulders.

How to do it:

  • Start in a forearm plank position. Your elbows should be directly under your shoulders. Your forearms should be parallel to each other. Keep your body in a straight line from head to heels and squeeze your glutes and abs.
  • Inhale and slide your forearms forward until they are slightly past your head. Keep your elbows on the floor and your body in a straight line.
  • Exhale and press through your forearms to slide them back to the starting position. That's one rep.
  • Do as many reps as you can with good form.

Tips:

  • If plank triceps extension is too challenging, you can modify it. Place your knees on the floor or shorten the range of motion.
  • If you want to make plank triceps extension more difficult, try it on an unstable surface. You can use a stability ball or a Bosu ball.

Reference: [8 Bodyweight Arm Exercises You Can Do Without Weights - Healthline](https://www.healthline.com/health/fitness-exercise/arm-exercises-no-weights)

6. Curl Press

Curl press is a bodyweight exercise for the arms that works your biceps and shoulders. It also improves your coordination and balance.

How to do it:

  • Kneel down on a mat and reach your arms straight out in front of you with your palms facing up. This is your starting position.
  • Inhale and bend your elbows to curl your palms towards your shoulders. Keep your upper arms parallel to the floor and squeeze your biceps.
  • Exhale and straighten your arms up towards the sky. Keep your palms facing each other and press through your shoulders.
  • Inhale and lower your arms back down to the starting position with control. That's one rep.
  • Do as many reps as you can with good form.

Tips:

  • If you find curl press too easy, you can increase the challenge by standing up or by holding a light weight in each hand.
  • If you find curl press too hard, you can reduce the difficulty by sitting down or by using a lighter weight.

Reference: [17 Best Bodyweight Exercises for Sculpted Arms (No Weights Required) - PaleoPlan](https://www.paleoplan.com/2019/01-26/bodyweight-arm-exercises/)

7. Pike Push-up

The pike push-up is a bodyweight exercise for the arms. It targets your shoulders, triceps, and upper chest. It also works your core, back, and legs.

How to do it:

  • Start in a high plank position with your hands a bit wider than your shoulders. Keep your feet hip-width apart. Keep your body in a straight line from head to heels.
  • Lift your hips up towards the ceiling. Walk your feet closer to your hands until you form an inverted V shape with your body. Your head should be between your arms and looking back at your feet. This is your starting position.
  • Inhale and bend your elbows to lower your head towards the floor. Keep your hips high and your elbows pointing back.
  • Exhale and press through your palms to lift yourself back up to the starting position. That’s one rep.
  • Do as many reps as you can with good form.

Tips:

  • If pike push-ups are too challenging, you can modify them. Bend your knees or reduce the range of motion.
  • If you want to make pike push-ups more difficult, try different variations. For example, you can do elevated pike push-ups or one-leg pike push-ups.

Reference: The 20 Best Bodyweight Exercises for Arms - The Fitness Phantom

8. Triceps Kickback

Triceps kickback is a bodyweight exercise for the arms that isolates your triceps. It also engages your core and improves your balance.

How to do it:

  • Stand up straight with your feet hip-width apart. Hinge at your hips and bend your knees slightly to lean forward. Extend your arms behind you with your palms facing each other. This is your starting position.
  • Inhale and bend your elbows to bring your hands towards your shoulders. Keep your upper arms still and squeeze your triceps.
  • Exhale and extend your arms back to the starting position. That’s one rep.
  • Do as many reps as you can with good form.

Tips:

  • If you find triceps kickbacks too easy, you can increase the challenge. Hold a light weight in each hand.
  • If you find triceps kickbacks too hard, you can reduce the difficulty. Use a lighter weight or do one arm at a time.

Reference: 8 Bodyweight Arm Exercises You Can Do Without Weights - Healthline

Remember, consistency is key when it comes to seeing results from bodyweight exercises. So, make sure to incorporate these exercises into your regular workout routine. Happy training!