Are you looking to increase the strength and definition of your arms?
If so, calisthenics arm exercises can be a great way to do this.
Calisthenics is an excellent form of exercise that focuses on utilizing body weight with no equipment needed.
This means that almost anyone can participate in these exercises regardless of their level of fitness or access to gym equipment.
With some well-balanced calisthenics arm exercises, you will be well on your way to having the toned arms that you desire.
This article will go through some simple yet effective exercises for working out your biceps and triceps at home using only your body weight.
So, let's get started:
Related:
- Calisthenics Leg Exercises
- Calisthenics Shoulder Exercises
- Calisthenics Chest Exercises
- Calisthenics Back Exercises
- Calisthenics Core Exercises
- Calisthenics Bicep Exercises
- Best Arm Wrestling Exercises
Best Calisthenics Arm Exercises
You can perform bicep and arm calisthenics exercises using nothing but your bodyweight. One can perform these exercises at different intensities to increase flexibility, strength, and stamina.
Let’s talk about the best with-equipment and without-equipment calisthenics arm workouts to tone your muscles:
1. Bear Crawl
One of the best calisthenics arm workouts for beginners is the bear crawl. It's great to build strength and a fluid movement style.
Since the Bear Crawl works the entire body, doing it with bent knees and arms will help us concentrate on the entire arm.
How To Perform Bear Crawl?
- Begin on all fours with your knees raised to a 90-degree angle and just above the surface of the ground.
- Maintain a flat back, a tight core, hip-width apart legs, and arms that are shoulder-width apart.
- While keeping your body low to the ground, advance your right hand and left foot by an identical amount.
- Crawl a short distance forward, then turn around.
- Keep going for a specific period of time.
2. Curls On Rings
Curls are used to exercise the biceps and arms specifically. We are discussing ring curls here, not dumbbell curls.
It is probably the most ingenious calisthenics arm exercise that will build your arms of dreams.
How To Perform Curls On Rings?
- Lean back a little and grab the handles. Hold your elbows close to your body while spreading your arms outward.
- Your hands or fingers should be facing you with the palms facing up.
- The first step is pulling your body toward your hands while tensing your biceps.
- As soon as you touch your hands, slowly and carefully regain your starting position.
- The action becomes more challenging the more forward your feet are placed.
3. Diamond Push-Up
Diamond push-ups are more difficult than regular push-ups and will focus more on the triceps, making it one of the best no-equipment calisthenics arm exercises.
How To Perform Curls On Rings?
- Begin on all fours in a plank posture, extending your legs behind you and placing your hands under your shoulders.
- Put your hands together and spread them out so that your index fingers form a diamond shape.
- Maintain a flat back as you start to lower your chest to the ground.
- Repeat by pressing back up into a full arm extension.
4. Bench Dips
If you don’t like going to the gym and you want to tone your arms in the comfort of your house, we recommend bench dips to get things going.
How To Perform Bench Dips?
- Put your back against a bench and grab it with both hands shoulder-width apart.
- Stand with your legs spread apart.
- You can lower your body by bending at the elbows until your arms and forearms form a 90-degree angle.
- Raise yourself up into the starting posture by contracting your triceps.
5. Archer Chin-Ups
Last but not least, the archer chin-up is one of the most recommended calisthenics arm exercises that can produce results at will.
How To Perform Archer Chin-Ups?
- Place one hand on the top of the bar and the other in a standard chin-up, supinated grip, with your hands as wide apart as possible.
- To begin, maintain a natural grasp and pull, using your supporting hand if necessary.
- Simply begin practicing chin-ups with just one arm once this becomes simple.
Callisthenes Arm Workouts
Here are a few more arm calisthenics workouts you can do literally anywhere:
6. Close-Grip Push-Ups
Close-grip push-ups are one of the most effective bodyweight arm workouts for targeting the triceps while still engaging the biceps and shoulders.
This exercise is ideal for building arm strength at home with no equipment.
How To Perform Close-Grip Push-Ups?
- Start in a standard push-up position with your hands placed closer than shoulder-width.
- Keep your elbows close to your body as you lower yourself down.
- Maintain a straight back and tight core throughout the movement.
- Push back up until your arms are fully extended.
- Repeat for controlled reps.
7. Inverted Rows
Inverted rows are excellent calisthenics arm exercises that focus on the biceps, forearms, and upper back. They also help improve grip strength and pulling power.
How To Perform Inverted Rows?
- Position yourself under a sturdy bar or table and grab it with an overhand grip.
- Extend your legs forward and keep your body straight.
- Pull your chest toward the bar by squeezing your biceps and back.
- Slowly lower yourself back to the starting position.
- Adjust foot placement to increase or decrease difficulty.
8. Pike Push-Ups
Pike push-ups are a powerful no-equipment calisthenics arm workout that targets the triceps while also building shoulder and arm definition.
How To Perform Pike Push-Ups?
- Start in a push-up position and lift your hips upward to form an inverted V shape.
- Keep your arms shoulder-width apart and elbows slightly tucked.
- Lower your head toward the ground by bending your arms.
- Push back up to the starting position.
- Keep movements slow and controlled.
9. Isometric Arm Hold (Plank Hold)
This simple yet effective movement builds arm stamina and strength by keeping your muscles under tension for longer periods.
It’s great for beginners and advanced athletes alike.
How To Perform Isometric Arm Hold?
- Get into a plank position with arms fully extended.
- Keep your shoulders stacked above your wrists.
- Engage your arms, core, and shoulders.
- Hold the position for a set amount of time.
- Increase duration as your strength improves.
10. Towel Curls (Bodyweight Variation)
Towel curls are a creative calisthenics bicep exercise that uses body resistance to activate the arms without weights or gym equipment.
How To Perform Towel Curls?
- Sit on the floor with your legs extended.
- Loop a towel under your feet and hold both ends.
- Curl your arms upward while pulling against the towel’s resistance.
- Squeeze your biceps at the top.
- Slowly return to the starting position.
Conclusion
When it comes to working out your arms, you can do many different exercises. However, not all exercises are created equal.
This blog post discussed some of the best calisthenics arm exercises you can do to get strong, toned arms.
While these exercises may be challenging, they're definitely worth the effort.
So, what are you waiting for? Get started on your arm workout today.
And be sure to check out Gripzilla for all your grip strength needs.
