You don’t need to blast heavyweights in order to sculpt your arms. In fact, you don’t need weights at all. A few tried and tested bodyweight workouts are enough to stimulate your muscles to grow while giving your elbows and joints a much-needed break. These exercises are great as they target your biceps, triceps, and forearms, and improve muscle gain by building total body strength. And you don’t even need to pile on weights to increase the intensity of the workouts! Instead, you can make them harder by changing your body angle or add extra reps to each set. Here’s our pick of exercises that will ensure you build stronger arms.

Diamond Pushups

  • Use an exercise mat for this exercise, as it can help avoid injuries to your wrist and arms. Begin how you would a regular pushup. Get down on your fours and then place your hands under the chest. Flatten your palms to form a diamond shape with the thumbs and forefingers.
  • Lower yourself into a push-up. Do it gently and slowly as it will take more effort than a classic pushup. Ensure that your back remains straight throughout (a workout buddy can help the first time, or practice in front of a mirror). Keep your abs engaged at your lowest position.
  • When you feel the chest touching your hands, hold the pose for a few seconds. Then slowly push yourself back up by extending your elbows. This is one rep. Attempt for 8-10 slow repetitions on your first few tries, or till you get the form right.

Tricep Dips

  • You can do chair dips anywhere you find a sturdy chair. Start by sitting at the edge with your hands secure on the chair so that you don’t slip off. Your knees should not bend past your toes.
  • Slowly lower your body downward. Be careful that your elbows don’t bend to an angle smaller than 90 degrees.
  • Extend your arms, raising your body upward and support your weight with your arms. Beginners can try 1 set of 6 to 8 reps. More conditioned exercisers can try 3 sets of 10-12 reps.

Elevated Pushups

  • Start in an elevated plank position with a medicine or kettle ball under your body for your palms to land on.
  • Your hands will be slightly inside shoulder-width.
  • Bend both elbows and lower down until your chest hovers above the floor. Your elbows will flare out as you lower yourself while pressing down on the ball in front of you.
  • Do about 5 -10 reps if you’re a beginner.

Side Planks

  • Come into a regular plank pose and slowly shift your weight on the right arm and foot as you swing your left arm and foot on it.
  • Rest the left foot on the right foot and let the left arm land on your hip. The right arm should be just ahead of the shoulder and palms firmly pressed against the ground. The arm should not be bent to maintain rigour and stability.
  • As you inhale, raise your left arm till it is perpendicular to the floor, and turn your neck towards the raised arm and gaze at the fingertips pointing towards the sky, for a few breaths.
  • Exhale and bring the arm down to rest on the hip.
  • Slowly come back into the starting pose, and rest for a few breaths. Repeat the process on the other side. Do 5 reps on each side.

Pull Ups

  • For bodyweight pull-ups, grip a pull up bar with your hands, maintaining a shoulder-width distance and with your palms facing away from you.
  • When you have your grip right, hang with your arms fully extended. If you feel like you are being dragged down by the weight, you can bend your legs at the knee.
  • With your chest out and shoulders back, concentrate on keeping your core engaged throughout the exercise. Now push your body upwards starting from your lower body to your shoulders.
  • Move slowly upwards until your chin is above the bar. Hold this for 2 seconds and then gradually move your body downwards until your arms are extended again.
  • If you are a beginner, then aim for at least 10 pull-ups.

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