Home Arms Workout: 7 Bodyweight Moves to Build Bigger Arms When You're Stuck Indoors
David Mccullough With the coronavirus pandemic ongoing, none of us will be going to the gym for a while, but that doesn't mean we get to skip workouts, and it especially doesn't mean we get to skip arm workouts.
Because, although endless curls are a sure fire way to pump up your arms, it’s possible to pack-on muscle on your triceps, biceps and forearms without having picking up a dumbbell, kettlebell or barbell.
So your arms aren't spaghetti-string like when you emerge from quarantine, we've put together a 7-move home arm workout that will work your tris, bis and forearms as well as giving you a little cardio boost too.
Bodyweight Tricep Workout
Considering your triceps make up around 60 per cent of your upper arm, if you want bigger arms you need to start paying more attention to them.
Thankfully, it's easy to tax your triceps at home. Tri these on for size.
Bodyweight Dips
Stand facing away from a bed, a chair or, if you have one, a bench. Grab it with both hands at shoulder-width. Extend your legs out in front of you. Slowly lower your body by flexing at the elbows until your arm at forearm create a 90-degree angle. Using your triceps lift yourself back to the starting position.
Crab Walk
Sit on the floor with your hands planted behind your back and your legs bent in front of you. Raise your hips upwards so only your hands and feet are planted on the floor. Start walking using your hands and feet to propel you forwards.
Bodyweight Forearms Workout
Skipping your forearms on your arm workout is a cardinal sin akin to neglecting your calves on leg day. While you're holed up at home, it’s time to set the record straight. If you want to turn your spindly forearms into a pair of sturdy, oak-like trunks, then now is the time to put in the work.
The Impossible Press-Up
Lie on your belly and move your arms up above your head with palms on the floor. From your fingertips and toes, lift your entire body as high as you can before returning slowly to the floor.
Body-up
Start in a plank position with you forearms shoulder-width apart. Plant your palms on the floor and extend your body upwards, ensuring your torso remains straight throughout.
Lower your body slowly to the start position and repeat.
Bodyweight Biceps Workout
Scaling the walls for a bicep-boosting home-workout move? Sounds like you’re on the right track.
Handstand Wall Walk
Position yourself in a handstand position with your feet planted against a wall. Move your hands forward and walk down the wall until you reach the bottom.
Incline Push-Ups
Place your hands slightly wider than shoulder-width apart on a bed or a chair, with your feet planted on the floor. Bend your arms and lower your body until your chest touches the bench. Push your body back up to the starting position.
Cardio and Arms Workout
If you want to knock out serious fat and get your guns on show, then shadow boxing is the best way to go, perfect for HIIT-style workouts or something a little more endurance-based.
Shadow Boxing
Adopt a fighting stance (so left foot and hand forward for traditional and right hand and foot forward if you're a southpaw), and bounce on your toes as you shadow box. Dip and weave to your heart's content. Cycle between low- and high-intensity punching for a HIIT style cardio workout.
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