8 Bodyweight Arm Exercises You Can Do Without Weights

Table of Content

• Isometric towel curls
• Days-to-Lean Meal Plan
• A Core Workout That’s Great for Your Arms
• Recommended Equipment To Add to Your Back Workouts (Optional)
• Is there a best time to exercise for weight loss?
• Workouts At Home For Women: Best Exercises to Lose Weight Without Any Specia...
• The best bicep workouts without weights or equipment for building muscle at home
• 4 Ways to Build a Good Base of

Before we get into the specific forearm workouts without weights that you can do at home, let’s learn how to do the individual exercises for the fastest and best results. Plate forearm curls are a convenient substitution for dumbbell forearm curls if you only have access to a barbell and some weights. However, holding a plate between your thumb and fingers will activate forearm muscles that you didn’t even realise you had.

The truth is, like any muscle, the humble forearms aren’t special—they grow from and respond to tension. But let me tell you, it’s incredibly intense. The first time that you do this superset session, you’ll have DOMS for days. Few other routines produce such a skin-splitting pump with such minimal equipment.

Isometric towel curls

I’ll give you a Level One workout, and a Level Two. Check out The 20-Minute Playground Workout for some Level Three exercises. This is a relatively advanced workout already, but if you want to progress to the next level, check out the main Batman Bodyweight Workout for tips on how to do just that. Bonus points if you somehow do this no-equipment workout in a cave, as that’s how Bruce Wayne would roll. After work, you do another 50 jumping jacks and then do your push-ups. Complete and track your first workout today, no gym required.

Most biceps exercises involve movement of the elbow joint. This one is different because your muscles will be working isometrically or statically. That means your muscles produce force but no movement. Surprisingly, isometric exercises are good for building muscle size and strength and are very joint-friendly. Plus, all you need to do them is a long towel.

Days-to-Lean Meal Plan

While there are many arm exercises out there, finding good arm exercises that do not require equipment can be challenging. As such, if your goal is muscular arms, you will need to branch out beyond bodyweight arm exercises. Still, these exercises will help you maintain form and function when you can’t get to the gym. The following exercises target the various arm muscles as best as possible without the need for added weight. The exercises range from easy to difficult, listed in that order, and may involve multiple muscle groups , as well as your arm muscles.

However, you will feel much richer and happier if you were in better shape. The book gives you 50 different exercises for your upper body, shoulders, arms, chest, back, lower body and legs. Start to practice these exercises, and within a month, your body will change from inside out. Say the bench press rack is occupied , or you can’t get to the gym because you’re tight on time, or there’s a global pandemic that temporarily shuts it down (imagine?). Well, then you need to start exploring some weight-free options. And, based on the fact that you’re reading this right now, it’s safe to assume that’s what you’re doing.

A Core Workout That’s Great for Your Arms

They’re also ideal for beginners who may not be ready to jump into more complicated movements or lifting weights. And since they use your own body weight as resistance, they’re also a great way to build strength and muscle. These moves use your own body weight as resistance, so they’re perfect for doing in a small space with no equipment. Try some push-ups, squats, lunges, and crunches to start seeing results. Once you’ve mastered bodyweight exercises, you can move on to using household items as makeshift weights. To see strength success, practice your routine two to three times per week.

Yeah…by the end of it you’ll be doing more than 50 pull-ups. The Angry Birds Workout is designed to be done when you have 5 or 10 minutes to kill. Check out our full guide on How to Start Interval Training for some more ideas on HIIT workouts. How to find the right gym and train properly in one. Check out the 21 Best Advanced Bodyweight Exercises for a full breakdown. Whether you’re looking to trim a few pounds or embark on a dram...

Hold a pair of heavy water bottles or milk jugs by your sides with a supinated grip. A yoga mat or thick towel is all you need for these floor-based workouts that focus on flexibility and core strength. You'll work more than just your legs here—but your lower body will be challenged during this do-it-all muscle burner. Finish 4 rounds of the non-stop action challenge for a super-quick workout challenge. Perform the Runner's Lunge for 50 seconds on one leg, rest for 10 seconds, then switch to the other.

You'll have a quick 30 seconds of rest at the end of the block—just enough time for Washington to introduce the next series before you go back to work. For the intermediate full-body workout without weights, you’ll again perform the exercises listed below in circuit-fashion. Many individuals avoid going to the gym for fear that they don’t “look” the part, they are inexperienced with weight lifting, and/or they don’t know how to structure a workout.

Created by Marturana Winderl, this bodyweight workout uses five variations of the plank, including plank up-downs and plank jacks . Check out these tips to make a plank more effective before you get started, so you can make sure you are making the most of every exercise. You can't target fat loss specifically, but you can combine cardio workouts to burn calories with core-based strength training to lose belly fat. All of the machines on this list can help you lose belly fat.

She started her career writing about the complexities of sex and relationships, before combining personal hobbies with professional and writing about fitness. Everything from the best protein powder to sleep technology, the latest health trend to nutrition essentials, Grace has a huge spectrum of interests in the wellness sphere. Having reported on the coronavirus pandemic since the very first swab, she now also counts public health among them. With this in mind, however, there are some real benefits of exercising at certain times of the day for some people and these shouldn't be undervalued. However, they are nothing to do with the physical effect of exercise on the body.

But it does mean that you should avoid completely shrugging your shoulders up because this can hurt your rotator cuffs. I like the dumbbell wrist curl because you can start light and easily add weight as you gain strength. Also, you don’t need any fancy weight benches to do it.