Bodyweight Workout To Strengthen Your Arms

You can strengthen your arms at home without any weights or equipment. Whether you want to focus on your triceps or shoulders, these bodyweight exercises will help you to develop definition and build muscle.

This bodyweight arm workout focuses on strengthening your triceps, shoulders and forearms, and can be done while working out at home. You will need enough space for an exercise mat or you can use a towel instead of a mat. This workout also includes burpees, so you will need enough room above your head to jump. 

Strengthening your arms helps support you with lifting in everyday life, as well as when you’re doing exercise. Plus, building strength here can improve muscle definition in your armms too. 

Bodyweight workouts can help increase arm and upper body strength in a sustainable way without the need for added weights or equipment,  with lower risk of injury if you’re new to exercise and learning correct form.

Try this bodyweight workout for stronger arms

Next time you’re working out at home, give this bodyweight arm workout a go. Before you get started, it’s important to warm up to prepare your body for your workout. If you’re not sure how to warm up you can try some dynamic stretching.

Push-Ups - 15 reps

1. Place both hands on the mat slightly further than shoulder-width apart, feet together on the mat behind you while resting on the balls of your feet. This is your starting position.

2. Inhale. While maintaining a neutral spine, bend your elbows and lower your torso towards the mat until your arms form two 90-degree angles.

3. Exhale. Push through your chest and extend your elbows to lift your body back into the starting position. Repeat for 15 repetitions.

Mountain Climbers - 30 reps (15 each side)

1. Place both hands on the yoga mat shoulder-width apart and both feet together behind you, resting on the balls of your feet. This is your starting position.

2. Keeping your left foot on the floor, bend your right knee and bring it in towards your chest.

3. Extend your right leg to return to the starting position.

4. Keeping your right foot on the floor, bend your left knee and bring it in towards your chest.

5. Extend your left leg to return to the starting position. Continue alternating between right and left for 30 reps.

Commandos - 24 reps

1. Start by placing your forearms (wrist to elbow) on a yoga mat and extending both of your legs behind you, resting on the balls of your feet. This is your starting position.

2. Inhale. Exhale. Release your right forearm to place your hand firmly on the mat directly below your right shoulder and push up onto your right hand. Release your left forearm to place your hand firmly on the mat directly below your left shoulder and push up onto your left hand. Ensure that you keep your core activated to prevent your hips from swaying.

3. Inhale. Release your right hand and lower your forearm to the mat, then release your left hand and lower your forearm to the mat to return to the starting position. Repeat this exercise, starting with your left arm. Continue alternating between right and left for 24 repetitions.

Burpees - 12 reps

1. Plant both feet on the mat shoulder-width apart. This is your starting position.

2. Bend at both the hips and knees to place your hands on the mat on either side of your feet, ensuring that your spine remains in a neutral position.

3. Inhale. Jump both of your feet backwards so that your legs are completely extended behind you, resting on the balls of your feet. Your body should be in one straight line from your head to your heels.

4. Jump both of your feet forwards in between your hands, once again, ensuring that your feet remain shoulder-width apart.

5. Exhale. Propel your body upwards into the air. Extend your legs below you and your arms above your head.

6. Inhale. Land in the starting position, ensuring that you maintain ‘soft’ knees to prevent injury. Repeat for 12 repetitions.

Getting the most out of arm workouts

Working out your arms is important for your overall strength and fitness. And with all forms of exercise, you should always kickstart your recovery by stretching after your workout. A helpful place to start is with some simple shoulder stretches. Performing these can help to improve your range of motion and decrease your risk of injury and muscle soreness after working out.

If you’re wanting to continue strengthening your arms, SWEAT has lots of free workouts to try. Check out our free tricep workout for more targeted exercises, or some shoulder workouts.