Are you tired of trying to figure out the best way to get ripped arms without investing in expensive gym memberships or equipment?
If so, we have compiled the top bodyweight arm workouts that are proven to build muscle, strength, and definition.
From basic push-ups to planks with a twist, these exercises will give your arms an intense workout at home — no fancy machines required.
So, stop wasting time sorting through conflicting advice online and come join us on this journey towards stronger, sexier arms:
Best Bodyweight Arm Workouts For Mass
Let’s take a look at these result-driven bodyweight arm exercises you can do at home to add mass:
1. Towel Pullups
Towel pullups are an excellent bodyweight exercise for strengthening the arms, particularly the biceps, and forearms.
The unstable grip required to hold onto the towels engages your hand and forearm muscles, improving grip strength.
This exercise also targets the back muscles, contributing to a more balanced upper body.
Towel pullups are an effective way to build upper body strength and offer a unique challenge compared to traditional pullups.
- Find a sturdy bar: Look for a strong horizontal bar or a pullup bar in a gym or playground.
- Set up the towels: Drape two towels evenly over the bar, making sure they hang down on both sides.
- Grip the towels: Stand facing the bar and grab each towel. Your palms should be facing away from you (an overhand grip).
- Hang from the towels: Hang from the towels with your arms fully extended, keeping your body straight.
- Pull up: Bend your elbows to pull your chest up toward the bar. Try to get your chin above the bar.
- Lower down: Slowly lower your body back to the starting position with your arms fully extended.
- Repeat: Perform the desired number of repetitions, aiming to increase them as you get stronger.
2. Crab Walk
Crab walks primarily targeting the triceps and shoulders, provide a full-body workout.
Pushing your body weight with your arms and engaging your core builds strength and stability in your upper body.
Moving your body forward and backward in the crab walk helps tone and define your arm muscles while also improving shoulder mobility.
It's a functional bodyweight arm exercise for advanced athletes that enhances arm strength and supports overall fitness.
- Sit on the floor: Sit down with your feet flat on the ground and your hands placed behind you, fingers pointing away from your body.
- Lift your hips: Push through your hands and feet to lift your hips off the ground. Your body should resemble a tabletop.
- Begin walking: Move your left hand and right foot forward, followed by your right hand and left foot, like a crab. Keep your hips raised.
- Keep going: Continue "walking" in this manner for a specified distance or time. You can also reverse the movement to walk backward.
3. Handstand Push-up
Handstand push-ups are an advanced bodyweight exercise that significantly loads your arms, particularly the shoulders and triceps.
This exercise is excellent for building shoulder strength, stability, and endurance.
You engage the triceps and shoulder muscles to perform the pushing motion by supporting your entire body weight in a handstand position.
Handstand push-ups are a highly effective way to develop arm and upper body strength and promote balance and body control.
- Find a clear space: Locate a space where you can safely practice handstands, ideally against a wall.
- Kick into a handstand: Kick up into a handstand with your hands placed shoulder-width apart on the floor.
- Engage your core: Keep your core muscles engaged to maintain balance and stability.
- Lower your head: Slowly lower your head towards the ground by bending your arms. Keep your elbows close to your body.
- Push back up: Push your body back up to the handstand position, fully extending your arms.
- Repeat: Perform the desired number of repetitions. If you're new to this exercise, consider doing it with a spotter or against the wall for support.
4. Forearm Plank Jacks
Forearm plank jacks may appear to be primarily a core exercise, but they also engage the arms, especially the triceps.
The arm muscles play a crucial role in supporting your body in the plank position and executing the "jack" movement.
By consistently performing forearm plank jacks, you can tone and strengthen your arm muscles while improving overall core stability.
This exercise is an efficient way to enhance both core and arm strength.
- Start in a plank: Begin in a forearm plank position with your elbows directly under your shoulders and your body in a straight line.
- Jump your feet: Keeping your core engaged, jump your feet out to the sides, similar to the motion of a jumping jack.
- Jump back in: Bring your feet back to the starting position.
- Continue: Keep jumping your feet in and out for your desired number of reps or a set time.
5. Narrow-grip Chin-ups
Narrow-grip chin-ups are a challenging bodyweight exercise for arms that primarily targets the biceps and upper back.
The close hand placement emphasizes the biceps, helping to sculpt and strengthen your arms.
Additionally, the engagement of the upper back muscles contributes to improved posture and overall upper body strength.
Narrow-grip chin-ups are a valuable addition to your arm workout routine, offering a different focus compared to wider grip pullups and providing a well-rounded arm and back workout.
- Find a secure bar: Locate a sturdy horizontal bar or pullup bar.
- Grip the bar: Position your hands closer together than shoulder-width apart with an underhand grip (palms facing toward you).
- Hang from the bar: Hang from the bar with your arms fully extended, keeping your body straight.
- Pull up: Bend your elbows to pull your chest up towards the bar. Try to get your chin above the bar.
- Lower down: Lower your body back down to the starting position with your arms fully extended.
- Repeat: Perform the desired number of repetitions. Start with a number that's challenging but manageable, and gradually increase as you get stronger.
All-in-all, bodyweight arm workouts are a fantastic way to build strength and muscle mass with minimal equipment.
If you're looking for an effective, efficient, no-equipment workout that can be done almost anywhere - bodyweight arm routines are the perfect fit for you.
Give these exercises a try today and watch as your arms become firmer and more toned.
Ready to take things to the next level?
Adding in some weights or resistance bands could help accelerate your arm-toning progress even further.