A Complete List Of The Best Bodyweight Arm Exercises

Arms are definitely the most trained muscles.

Every beginner wants to build big biceps and triceps. Beacuse arms are not covered and it’s easy to show them off.

I’m sure you have heard arguments that it’s not possible to build big arms through bodyweight exercises. This argument is untrue, and the person who said that didn’t know the bodyweight arm exercises I’m about to share.

The major difference between lifting weights and bodyweight exercises, especially in arm training, is that you can’t do isolation exercises in bodyweight training. Which to me is an advantage – because when you are doing chin ups to build biceps, you’ll also be working your lats – talk of killing 2 birds with one stone. So these exercises will not only give you bigger and stronger arms but a stronger upper body as well.

In this article I will only focus on biceps and triceps. The beauty of bodyweight exercises is you don’t necessarily have to train the forearms. Forearms get stronger as you do pull exercises, pushups and other arms and chest exercises.….. So if I were you I wouldn’t do forearm targeted exercises.

You’ll realize that there aren’t as many bodyweight biceps exercises as triceps exercises. But that shouldn’t be a problem – the biceps exercises in this list are enough to build some big guns. And again you should build do more triceps exercises if you want big arms. Why? Because triceps make up two thirds of the upper arm and they are flexed when the arms are straight.

If you were to compare two guys, one with big biceps and the other with big triceps. The one with big triceps will have the illusion of bigger arms when the arms are straight.

Having strong arms is also a big advantage in sports. In fact you can’t perform well in most sports if you don’t have strong arms. For example, swimming, boxing, basketball…the list is long.

I might also note that women should train arms too. You don’t have to do the advanced exercises. Just do intermediate exercises to get firm and toned arms.

Training for maximum gains

I’m sure you know people who train arms all the time but they never seem to grow, or maybe that’s the case for you. While you might not be genetically gifted to build Arnold Schwarzenegger’s mountain-like biceps, you can use these strategies to grow big and defined arms.

Squeeze and engage the muscles: Try using the muscles you want to build as much as you can. When doing chin ups engage the biceps and squeeze them at the top. Same applies for triceps exercises.

Slow negative reps: Do the movement slowly when resisting gravity, take 2 to 3 seconds when on eccentric motion. This will speed up your gains and build bigger muscles. When doing push exercises raise the body slowly, when doing pull exercises pull up slowly.

Do harder exercises: Instead of doing the same exercises, keep advancing – Once you 10-12 reps of an exercise advance to a harder variation or a different exercise.

Now let’s look into the exercises that will give you stronger and muscular arms.

Important: Click on the images for a how to video on the exercise.

Bodyweight Biceps Exercises

You will need a pull up bar to do some of the exercises in this list.

Beginner Exercises

If you haven’t been training these are the exercises you should start with. Also download the free bodyweight beginner routine.

Inverted curls knees bent

To do this exercise you will need a low bar or a table or a broomstick placed on two chairs…

Grab the bar with arms shoulder width apart and an underhand grip (your forearm facing you). Then bend your knees at a 90 degree angle and pull yourself up until the chest touches the bar.

Do full range of motion if you have enough space. And remember to lower the body slowly and engage the biceps.

Static biceps curls

This is an isometric exercise.

Just bend one arm at a 45 or 90 or 120 degree angle then try to curl it as you use the other arm to resist the movement. Just like bodybuilders do when flexing.

Hold for 30secs to a minute.

When doing this exercise: Keep your core tight and don’t let the upper back round over.

Negative chin ups

If you can’t do a full chin up, negative chin ups are where you should start.

The starting position will be at the top. Step on a chair or ladder high enough such that your chin is above the bar, then grab the bar and lower yourself. Return to starting position and repeat.

Chin up static hold

This is another isometric exercise. Grab the bar with an underhand grip and then raise your body until your elbows are on a 90 degree angle and hold that position (it’s more effective than what he’s doing in the video).

You can also play around with the static hold angles. You can hold at the top or at the bottom, where the arms are slightly bent.

Intermediate exercises

When you build some strength, start doing these exercises. Or you can just start with them if you are strong enough.

Chin ups

Chin up is a great upper body exercise and it primarily targets the biceps and the lats.

You can use a pull up bar or door frames. Just a reminder – biceps exercises are underhand grip. Even though overhand grip works the biceps it’s not as effective.

Do full range of motion, this means that you lift yourself up until the chin is above the bar then lower the body until arms are in lockout.

One common mistake you want to avoid is kicking your legs for momentum as you pull.

You can do wide grip and close grip variations.

Inverted curls

After you master bent knees inverted curls start doing this. The only difference between the two is here your feet a will be straight.

Tighten your core and keep the body straight and together. If you don’t have a bar just use a table or a broomstick.

Advanced exercises

These are the best bodyweight bicep exercises for building muscles.

One arm chin up

This is one of the hardest bodyweight exercises. It takes months or even years of practice to do a one arm chin up.

Trying to do this exercise when your arms are not strong enough could lead to shoulder injury. Only attempt this after your arms get strong. Even then keep a low number of reps.

The one arm chin up primarily works your biceps, shoulder and lats.

Feet elevated inverted curls

This isn’t as hard as the one arm chin up but it is very effective.

Instead of doing the inverted curls with your feet on the floor, put them on a high surface like a chair. Then do the exercise from that position.

Some key pointers: keep he body straight – do full range of motion – do eccentric motion slowly (2-3secs).

This exercise also works your lats and forearm.