Arm Exercises Without Equipment: 5 Workouts for Arm Muscle Strength, Size and Definition

Bodyweight Training 

Bodyweight training is the most convenient type of resistance – all you need is your own body, and you’ll never be without equipment or a facility. You can gain tremendous functional fitness in terms of strength, power, balance, endurance and flexibility from progressive bodyweight training – all from the convenience of your own home.

By following our bodyweight series, you will have the tools to become lean, limber, and athletic. You won’t be intimidated by push-ups and pull-ups and your glutes will function like never before. Daily tasks requiring physical effort will become a breeze and the confidence you’ll gain from this program will shine through in all aspects of your life.

You’ll save thousands on gym membership fees without compromising the quality of your workout. By using these savings to make healthier food choices, you can get even better results from your training.

Many people wonder if they can develop impressive muscularity and fitness solely by performing bodyweight exercises. The answer is a definitive YES. As you progress to more difficult variations and increase the number of repetitions your body will respond by synthesizing more protein and laying down more muscle tissue. With these series you’ll learn how to manipulate your body to achieve a world-class workout. You do not need to be a slave to the gym. Make the world your gym and become its resistance!

 READ: 5 Exercises You Can Do Right At Home To Say Goodbye To Flabby Arms

Muscles of the Arms

Among men, well-built biceps and triceps are probably the most desired muscles of the body. When teenage boys join the gym, the first thing they usually ask about is arm training. This is understandable, as arms are the least covered part of the body. While clothes conceal most of the torso and legs, the arms are usually in plain view for everyone to see.

However, arm exercises are important for both women and men. The benefits they bring are universal and the looks are equally attractive. Many women are insecure about the appearance of their arms, the triceps in particular, and seek to develop the area by strengthening exercises. In fact, while the biceps seem to get all the glory, the appearance of the arms requires proper development of the triceps, as well. If pressed, we might even go as far to say that, in function and esthetic appeal, the triceps is the most important muscle of the upper arms.

Before we start with the exercises, let’s first try to better understand the arm musculature. The primary elbow flexors are the biceps brachii (see picture below), which are moving the wrist toward the shoulder by bending the arm. Other elbow flexors, like the brachialis and brachioradialis, contribute to movement in varying degrees depending on how the elbow flexion exercise is performed (for example, which grip is used).


The primary elbow extensors are the triceps brachii, consisting of three heads — the long head, medial head, and lateral head (see picture below), which are moving the wrist away from the shoulder, straightening the arm from shoulder to wrist.


The arms are essential most athletic pursuits. The elbow extensors are heavily used in sports, from baseball, golf, American football, volleyball, and basketball to boxing and track and field. The flexors are relied on in tennis, boxing, mixed martial arts, rowing, when tackling in football, and when pulling the body up in rock climbing. In everyday life, you are using them when carrying heavy objects out in front of the body.

 READ: 6 Moves to Work Your Arms to Exhaustion


Written by Valentin Bosioc

Valentin Bosioc - wellness specialist, certified personal trainer, certified fitness instructor, celebrity trainer, Musclemania Champion, Ninja Warrior Semifinalist, world wide motivator!

Leave a Reply

Your email address will not be published. Required fields are marked *

What Muscles Does Cycling Build?

Use This Homemade Cream To Remove Stretch Marks Fast And Easy