5 Calisthenics Arm Exercises To Build Muscles Like Never Before - Gripzilla - The Best Grip and Forearm Strength Exercises, Arm Wrestling Tools, Hand Grippers to Improve Grip Strength

5 Calisthenics Arm Exercises To Build Muscles Like Never Before

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:


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

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 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-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

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.


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.