You totally can. Bodyweight training isn’t just for beginners or people stuck at home. If you use the right moves and focus on form, you can get strong, defined arms using just your body.
The trick is in choosing the right exercises. Ones that hit your biceps, triceps, shoulders, and forearms. And doing them with control, not just rushing through reps.
Here’s a full list of 9 killer bodyweight exercises that can help you carve sculpted arms. You don’t need weights. Just a little space and the will to push.
Push-Ups: The classic move that never fails
Push-ups do more than hit your chest. When done right, they also fire up your triceps, shoulders, and even your core. That’s why they stay on every arm training list.
- Start in a plank position.
- Hands just outside your shoulders.
- Keep your body in a straight line.
- Lower yourself until your chest is near the floor.
- Push back up without flaring your elbows too much.
If you want to target your triceps more, bring your hands closer. Diamond push-ups work great for that. Start with 3 sets of 10 to 20 reps. Rest 30 seconds between sets.
Triceps Dips Using a Bench or Chair
This one really isolates the back of your arms. And it burns if you do it slow and steady.
- Sit on the edge of a bench or chair.
- Place your hands beside your hips.
- Walk your feet forward so your butt hovers.
- Bend your elbows and lower yourself down.
- Push back up until your arms are straight.
Keep your elbows close. Don’t shrug your shoulders. For a challenge, straighten your legs or put your feet on another chair. Do 3 sets of 12 to 15 reps.
Bodyweight Rows Under a Table
This one targets your biceps, forearms, and upper back. It’s like the pull-up’s little cousin.
- Find a sturdy table or low bar.
- Lie underneath it and grab the edge with both hands.
- Keep your body straight.
- Pull your chest toward the table.
- Lower slowly and repeat.
Squeeze your shoulder blades together at the top. The lower the bar, the harder it gets. Aim for 3 sets of 8 to 10 reps. Rest as needed.
Wall Walks for Shoulder and Arm Strength
Wall walks are not easy. But they’ll make your shoulders and triceps work hard.
- Start in a push-up position with your feet near a wall.
- Walk your feet up the wall slowly.
- At the same time, walk your hands toward the wall.
- Go as high as you feel safe.
- Then walk your hands and feet back down.
Keep your core tight. Don’t rush. This move builds control and strength. Try 3 sets of 3 to 5 walks.
Close-Grip Incline Push-Ups
This version of push-ups is great for sculpting triceps and inner chest.
- Place your hands on a bench or table.
- Keep them close, just under your chest.
- Lower yourself slowly.
- Push back up while keeping elbows tight.
These are easier than floor push-ups but still very effective. Do 3 sets of 15 to 20 reps.
Isometric Arm Holds on Wall
This one’s static but brutal. It works your shoulders, biceps, and even forearms.
- Stand with your back against a wall.
- Raise your arms to shoulder height, elbows bent.
- Press your arms against the wall like you’re doing a goalpost hold.
- Hold for 30 seconds to 1 minute.
Feel the burn build up. The longer you hold, the more it burns. Do 2 or 3 rounds.
Pike Push-Ups for Bigger Shoulders
Pike push-ups shift focus from your chest to your shoulders and triceps.
- Start in a downward dog position.
- Hands and feet on the ground, hips high.
- Bend your elbows and lower your head toward the floor.
- Push back up through your arms.
Go slow and steady. Don’t collapse your neck. This one builds strong shoulders without any weights. Do 3 sets of 8 to 12 reps.
Towel Curls with Static Resistance
Yes, you can hit your biceps without weights. You just need a towel and your own leg.
- Sit on a chair or floor.
- Loop a towel under one foot.
- Hold each end of the towel with your hands.
- Try to curl your arms up while pressing down with your foot.
- Hold and squeeze for 3 to 5 seconds.
That’s one rep. You can do 8 to 10 reps per side. It’s slow but surprisingly tough. Do 2 to 3 sets.
Plank to Push-Up (Up-Downs)
This move hits your triceps, shoulders, and core all in one go.
- Start in a forearm plank.
- Push up one hand at a time into a full plank.
- Then lower back down to your elbows.
- Keep switching arms.
Don’t let your hips wiggle too much. Keep your core tight. Do 10 to 12 reps per set. Aim for 3 rounds.
Bonus: Try an Arm-Focused Circuit
You can mix these moves into a bodyweight circuit. Try something like this:
- Push-ups – 15 reps
- Dips – 12 reps
- Pike Push-ups – 10 reps
- Towel Curls – 10 reps per arm
- Plank to Push-up – 12 reps
- Hold Wall Goalpost – 30 seconds
Rest 1 minute and repeat the whole circuit 2 more times. You’ll feel it. Trust me.
Bodyweight exercises can build serious arms if you focus on each rep. Use slow tempo. Squeeze your muscles. And train with effort, not ego. Your sculpted arms will come with time and sweat.
