Want to get stronger arms without a lot of equipment? These challenging bodyweight-only arm exercises will help you build strong and impressive arms without touching a weight, inside or outside the gym.
Feel the pump in your arms after completing intense supersets of the 12 exercises. Bonus: The exercises not only target arms, but also strengthen upper- and lower-body and core muscles.
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- Bench or chair
- Med ball or basketball
- Door frame/doorknobs
- Pull-Up bar and waist-high bar secured on a Squat Rack (or use a bar outdoors in a playground).
- Water bottle
- Perform pre-workout dynamic upper/lower-body warm-up movements (e.g. Press-Outs/Side Lunges, Arm Circles/Forward Lunges) and post-workout cooldown upper/lower-body static stretches for greater flexibility.
- Hydrate before, during and after workout.
- Sets/Reps: 1x10
- Rep tempo—3-1-1: 3 seconds lowering (negative movement of the rep); 1-second pause (isometric phase of the rep); and 1 second return (explosive pushing or pulling positive movement of the rep).
- Superset each pushing exercise with a pulling movement.
- Rest 30-60 seconds between combos of pushing/pulling superset of all 12 exercises.
- Perform the workout on non-consecutive days for adequate recovery.
1. + 2. Inverted Rows/Reverse Dips
- Using a shoulder-width supine grip, position yourself on your heels under a waist-level bar with your legs extended.
- Raise one foot off the floor.
- Quickly pull your chest up against the bar, squeeze your shoulder blades together and tense your biceps.
- Lower to start.
- After 10 reps, immediately place your hands behind you atop a med ball or basketball and hold one foot off the floor.
- Lower slowly and rapidly press up 10 reps.
- Performing each exercise with one foot up makes the movements harder and engages core muscles while boosting arm size/strength.
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3. + 4. Door Knob Rows and Sissy Squats/Crocodile Push-Ups
- Straddle a door frame while on your toes.
- Hold the doorknob on both sides of the door.
- Lean back in a squat position close to the door frame and lower for 10 reps.
- Quickly assume a push-up position and do 10 Crocodile Push-Ups (place one hand and one foot ahead of the other hand/foot, perform a Push-Up and continue forward).
5. + 6. Alternating Sideways Pull-Ups/Forward and Reverse Crabwalks
- Using a neutral grip facing sideways from either a Pull-Up bar or a waist-high bar, pull up with your head on one side of the bar, then lower and pull up with your head on other side.
- Continue alternating 10 reps.
- Immediately do 5 forward Crabwalks and 5 reverse.
7. + 8. Feet-Elevated Inchworms/Single-Arm Inverted Rows
- Assume a push-up position with your toes atop a bench or chair.
- Walk your hands back toward the bench/chair and forward to start position 10 times.
- Position yourself under a bar with one hand in a prone grip and the other hand airborne.
- Pull up 5 times, then switch hands for 5 more reps.
9. + 10. Single-Leg Med Ball Push-Ups/Chin-Ups
- Place both hands atop a med ball and assume a push-up position with one foot airborne.
- Do 10 Push-Ups.
- Superset with 10 Chin-Ups (with a supine grip).
11. + 12. Squat Thrusts with Push-Ups/Inverted Rows Walking Feet Backward and Forward
- Assume a push-up stance and alternate performing 10 Squat Thrusts with 10 Push-Ups.
- Immediately go under a bar with a supine grip and do 10 Inverted Rows while walking your feet backward and forward.
- Both combo pushing and pulling exercises simultaneously promote upper- and lower-body size and strength.
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