If you think curls are the only way to grow your arms, it’s time to shake up your routine. Bodyweight exercises can give you powerful, well-defined arms—without lifting a single dumbbell. With the right moves, you’ll not only boost size but also build functional strength and muscular endurance.
Here are 8 bodyweight exercises that target your biceps, triceps, and forearms better than traditional curls. The best part? You can do them anytime, anywhere.
Why Bodyweight Training Works for Arm Growth
Engages More Muscle Groups
Unlike curls that isolate your biceps, bodyweight exercises often involve compound movements. This means you activate multiple muscles at once—leading to better growth, stability, and endurance.
Builds Functional Strength
These exercises replicate real-world movements. You’re not just building bigger arms—you’re building strength you can actually use.
Scalable for All Levels
Whether you’re a beginner or advanced, you can adjust bodyweight exercises to match your skill level. More reps, added holds, or shifting leverage all intensify the workout.
Now let’s dive into the top bodyweight moves that blow curls out of the water.
1. Diamond Push-Ups
Why It Works
This push-up variation targets the triceps more than the chest. The hand placement directly under the chest forces your arms to do the majority of the work.
How to Do It
- Start in a high plank position.
- Bring your hands together so your thumbs and index fingers form a diamond.
- Lower your chest toward the diamond shape.
- Push back up.
Start with 3 sets of 10–15 reps. If it’s too hard, try doing them on your knees first.
2. Bodyweight Dips (on a Bench or Chair)
Why It Works
Dips are one of the best bodyweight exercises for your triceps. They also engage your shoulders and chest as secondary movers.
How to Do It
- Sit on a sturdy chair or bench and place your hands next to your hips.
- Slide your hips forward off the edge while keeping your legs extended or bent.
- Lower your body by bending your elbows.
- Push through your palms to return to the top.
Keep your core tight to avoid shoulder strain. Aim for 3 sets of 10–12 reps.
3. Chin-Ups
Why It Works
Chin-ups are incredible for your biceps and forearms. The underhand grip puts more load on your arms compared to pull-ups.
How to Do It
- Grab a pull-up bar with palms facing you.
- Start from a dead hang.
- Pull your chest toward the bar while keeping elbows close to your sides.
- Lower slowly.
Even one chin-up is a challenge at first. Use resistance bands or do negative reps (lowering slowly) to build up strength.
4. Close-Grip Push-Ups
Why It Works
This push-up variation builds tricep thickness and arm definition by shifting more of the workload away from the chest.
How to Do It
- Start in a plank position with hands closer than shoulder-width.
- Lower your body slowly.
- Keep elbows tucked along your sides.
- Push back up explosively.
Focus on controlled form over speed. Complete 3 sets of 10–20 reps depending on your level.
5. Inverted Rows (Under a Table or Bar)
Why It Works
This is a killer move for your biceps, forearms, and back. Unlike curls, it engages your entire pulling chain.
How to Do It
- Find a low bar or sturdy table edge.
- Lie under it and grab the edge with an underhand grip.
- Keep your body straight and pull your chest to the bar.
- Lower yourself slowly.
If you’re new, bend your knees to reduce resistance. Challenge yourself with 3 sets of 8–12 reps.
6. Pike Push-Ups
Why It Works
Though pike push-ups primarily hit your shoulders, they heavily recruit your triceps to stabilize and press.
How to Do It
- Start in a downward dog position.
- Lower the top of your head toward the floor, keeping elbows tucked in.
- Push back to the start.
These are deceptively tough. Do 3 sets of 8–10 reps and focus on form.
7. Archer Push-Ups
Why It Works
Archer push-ups place more load on one arm at a time. That increased stress helps with both size and symmetry.
How to Do It
- Get into a wide push-up position.
- Lower your body toward one hand while keeping the other arm extended.
- Push up and alternate sides.
This mimics a one-arm push-up and hammers both your biceps and triceps. Try 3 sets of 6 reps per side.
8. Isometric Holds (Planks, Static Dips, Chin-Up Holds)
Why It Works
Holding your body in tension trains your arm muscles to resist fatigue. It’s a powerful way to build strength and endurance.
How to Do It
- Plank hold: Keep elbows directly under shoulders and squeeze your arms.
- Dip hold: Pause at the bottom of a dip for 10–30 seconds.
- Chin-up hold: Hold your chin above the bar as long as possible.
Add one or more of these to the end of your workout. They’ll finish your arms off nicely.
Tips to Maximize Arm Growth with Bodyweight
Progressive Overload is Key
You can’t expect growth by doing the same number of reps every time. Increase difficulty by:
- Adding reps or sets
- Decreasing rest time
- Slowing tempo
- Using advanced variations
Focus on Form
Poor form shifts work away from your arms and can lead to injury. Always prioritize quality over quantity.
Don’t Forget to Recover
Rest is when your muscles grow. Train arms 2–3 times per week and allow at least 48 hours between sessions.
Final Thoughts
You don’t need curls—or any weights at all—to build massive arms. The eight exercises listed above offer variety, challenge, and serious gains. Whether you’re training at home or just want to master your body, these moves are proof that bodyweight can build bigger, stronger arms.
So ditch the dumbbells for now and flex your own bodyweight. Your arms will thank you.
