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You Can Do It Without Weights With These 6 Bodyweight Arm Workouts

You Can Do It Without Weights With These 6 Bodyweight Arm Workouts

Here are 6 Arm Workouts You Can Do Without Weights Using Only Your Bodyweight.


Push-ups are the most basic builder of entire body strength and are the most important exercise for pec development.

How to do it:

You can make it more difficult by doing it with a medicine ball or by putting your feet up higher to hit the upper chest area.

Begin by spreading your arms slightly wider than shoulder width.

◕ Lower yourself to the ground until your triceps are parallel to the surface.

2-curls with a dumbbell

◕ Stand with your feet shoulder-width apart and your shoulders shoulder-width apart. With your arms fully extended and palms turned in, hold dumbbells at your sides in either hand. Bring the dumbbells to your chest and curl them.

◕ Reps should be between 6 and 8, with 2 sets. After a week or two, increase to three sets. The weight of the dumbbells can then be increased.

You can also use kettlebells or barbells if you don't have dumbbells.

3 dumbbell curls in an incline

Sit in a 45-degree incline workout chair. Place your feet on the floor with your arms fully extended while holding the dumbbells at your sides. Curl one dumbbell at a time, alternating hands. Curl the dumbbell until it is level with your shoulder and your elbow is completely bent, then slowly lower it back to its original position.

Reps should be between 6 and 8, with 2 sets. After a week or two, increase to three sets, then gradually increase the weight as you gain strength.

For this workout, you may need to use a lighter weight than you would for typical dumbbell curls. That's not a problem; the inclination makes lifting more difficult, so your biceps will still receive a good workout.

Curls with a focus of four

Place your feet flat on the ground, shoulder-width apart, on an exercise seat. Lean forward until the inside of your right knee is touched by your right elbow and your arm is completely extended. Curl the dumbbell toward your chest while maintaining the same position of your elbow.

For added support, lay your opposite hand on your other knee.

Rep for 6 to 8 reps and 2 sets with your left arm, then switch to your right arm.

Curl your hammer five times

3 sets of 15 reps with a 60 second rest at Tempo 2111

How to do it:

Lie on the incline bench with palms facing each other, using a lighter set of dumbbells than in exercise 1A.

Curl them up, halt at the top, and then slowly descend them.

To push your muscles even harder, squeeze your biceps at the apex of the lift.

On a box, do 6 incline push-ups

Specifics of the workout

Sternal (Lower) Pectoralis Major is the target muscle.

Clavicular (Upper) Pectoralis Major, Anterior Deltoid, Triceps Brachii are synergists.

Biceps Brachii (short head alone) is a dynamic stabilizer.

Compound Mechanics

Push (force)

Position to begin

1-Place your hands on the edge of a box, somewhat wider than shoulder width apart.

2-Extend your feet backwards and straighten your body by balancing your full weight on your hands.


Inhale as you lower your chest to the edge of the box, keeping your body straight and elbows slightly tucked in.

As you push yourself back up to the starting position, exhale.

Rep until the desired number of repetitions is reached.