5 Killer Arm Workouts Without Weights To Build Muscular Arms

An expensive gym membership or fancy equipment is not required to build muscular arms. If you follow these arm workout tips, you will see results just by using your own body weight. Your bodyweight is like an ocean of power and strength; you just need to utilise it effectively to get the desired results.

Everybody wants to know how to improve the look of their arms, this is due to the fact that muscular arms look impressive and well-toned arms have a range of benefits. You need to remember that your arm consists of several segments that together make it one of the most useful and complex tools of the human body.

Whether you want to build strength and endurance for your sporting activities or you want to get aesthetically good looking arms, the exercises mentioned will help you in various verticals. So set the ball rolling with these exercises.

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#1 Close Grip Chin Ups

The close-grip chin-up is an exercise that increases strength in the back and biceps. It has a dual advantage and is quite an impactful exercise. It targets the middle back, and the underhand grip places increased resistance on the biceps.

Instructions:

Step 1: Grab a chin-up bar using an underhand grip where the palms are facing towards you with both your hands placed at a distance of 5-9 inches apart.

Step 2: Allow your arms to hang in a fully extended position. This is known as the dead hang.

Step 3: Press your thighs together and make sure that your body remains rigid throughout the exercise.

Step 4: Now pull yourself self up until your upper chest or neck reaches the bar. Pause and then slowly return back to the dead hang position.

Important Tip: Remember to keep your chest up and shoulders back and try to drive your elbows behind during the course of the exercise. Do 10 reps of three sets each with a break of 30 seconds in between sets.

Also, read 5 Killer Arm Workouts You Can Do at Home - Arm Workouts Without Weights.

Next Up: Dips

#2 Dips

The dip exercise is an efficient one which targets your triceps completely but it also strengthens your chest and shoulder fronts. The dip exercise is an efficient chest workout which also targets your triceps and shoulder fronts.

Instructions:

Bench and upright dip are the two dips that you can do. The dip exercise is an efficient one which targets your triceps completely but it also strengthens your chest and shoulder fronts. The dip exercise is an efficient chest workout which also targets your triceps and shoulder fronts.

Instructions:

Step 1: You can use a bench or chair to place your palms on. Stand with your back facing the bench and then hold on to the edge.

Step 2: Rest your heel on the ground with knees bent and arms straight and hips close to the chair. This is the part where you lift on your hands.

Step 3: Now lower and bend your elbows until they are at 90 degrees. Do not let your back take the support of the chair.

Step 4: Push back to the starting position with your elbows pointing behind you throughout and continue the cycle.

Important Tips: Do 12-15 reps of 3-4 sets each. You can extend the legs on the floor or you can put your legs on another chair of the same height instead of bending it to make the exercise a little harder. Avoid this exercise if you feel pain in the shoulders.

Next Up: Plank Ups

#3 Plank Ups

Plank Up is a compound exercise that targets your arms including the chest, shoulders and abdominal muscles. Plank ups rarely receive the credit they deserve but believe me this is a highly effective exercise.

Also, read 5 Explosive Bicep Exercises that Guarantees Big Arms.

Instructions:

Step 1: Start in a high plank position with your arms straight and your hands placed directly underneath your shoulders.

Step 2: Keeping your body in a strong plank position, lower down onto your right forearm, followed by the left, so you’re in a forearm plank.

Step 3: While keeping your core tight and squeezing your legs, push your right hand into the ground, followed by the left, to press back up to a high plank position.

Important Tips: Do 15-20 reps of 3 sets each. Avoid rocking your hips from side to side or dropping. Do not drop your head and neck during the course of the movement.

Next Up: Spiderman Push Ups

#4 Spiderman Push Ups

Spiderman push-ups work your arms along with your chest, shoulders and core. It helps improve strength, balance, and flexibility. It heavily impacts your triceps as well making a good tricep workout.

Instructions:

Step 1: Begin in a standard push up position. Your hands should fall under your shoulders while your body maintains a straight line.

Step 2: Now, as you bend and lower your upper body towards the floor, fold in your left knee so that it touches your left elbow.

Step 3: Pause for 5 seconds then straighten your arms and retrieve your left knee back to the original plank position.

Step 4: Now repeat the same on the right side as well.

Important Tips: Do 10-12 reps 3 sets on each side. Keep your spine neutral and straight throughout the exercise.

Next Up: Diamond Push Ups

#5 Diamond Push Ups

This exercise emphasizes all three heads of your tricep muscles and is one of the most effective and difficult moves to execute. It requires tremendous upper body strength to perform it. If mastered it can give you great results.

Instructions:

Step 1: Begin by placing yourself in a plank position. Now move the position of your hands and place it under your chest.

Step 2: Spread your fingers with the thumbs and forefingers touching, making a diamond shape.

Step 3: Now bend your elbows and go down until your chin or chest touches the ground. Make sure that your back is flat and not bent.

Step 4: Come back to the plank position by stretching your arms completely and repeat the same.

Important Tips: Do 10-15 reps of 3-5 sets each. Make sure that your torso remains rigid during the course of the exercise.