10 Best Bodyweight Exercises for Biceps and Triceps (No Equipment Needed)

If you want stronger, more defined arms but don’t have access to a gym or equipment, here’s some good news: you don’t need dumbbells, barbells, or fancy machines to get the job done. You can build impressive biceps and triceps using just your body weight — right at home, in your bedroom, garage, or even outside at the park.

In this guide, we’ll walk you through the 10 best bodyweight exercises that target your biceps and triceps. We’ll also break down how these moves actually work, how to structure your workouts, and what mistakes to avoid if you want real results. Whether you're a beginner or just someone looking to switch things up, this guide will help you train smarter, not just harder.

Can You Really Build Biceps and Triceps with Just Bodyweight?

This is a question a lot of people ask, especially when they’ve been told that lifting weights is the only way to build muscle. But the truth is, bodyweight exercises can be extremely effective for growing your arms — when done correctly.

Let’s start with a basic concept. Your muscles grow when you challenge them. That challenge usually comes from resistance — something your muscles must work against. In the gym, resistance comes from weights. But when you're working out without equipment, your own body provides that resistance.

For example, when you do a push-up, your triceps are pushing your bodyweight away from the ground. When you do a chin-up, your biceps are pulling your body upward against gravity. These movements may look simple, but they create real tension in your muscles, which leads to growth over time.

So yes, you can absolutely build size and strength in your arms using only your bodyweight — as long as you're consistent, push yourself close to muscle fatigue, and keep challenging your body with new variations or harder progressions.

How to Get the Most Out of Bodyweight Arm Training

If your goal is to build real muscle — not just get a quick pump — there are a few key principles you should follow during your workouts.

First, don’t rush through your reps. Instead of moving fast, slow things down. Focus on controlling each movement, especially during the lowering part (also called the eccentric phase). Slower reps increase something called “time under tension,” which helps trigger muscle growth.

Second, train close to failure. This means you should be doing enough reps so that by the time you're finishing your set, your muscles feel like they’re burning and struggling. That struggle is where growth happens.

Third, use different angles and grips. For example, push-ups with your hands close together hit your triceps more, while chin-ups with an underhand grip target your biceps better than regular pull-ups. Small tweaks make a big difference.

And finally, give your muscles time to rest and recover. You don’t have to train arms every day. Two to three times per week is plenty, especially if you’re pushing hard during those sessions.

10 Best Bodyweight Exercises for Biceps and Triceps

Now let’s dive into the best exercises. These moves hit your arms from multiple angles and intensity levels. If you can’t do some of them yet, don’t worry. Start with the easier ones and work your way up.

1. Diamond Push-Ups

This push-up variation is one of the best for working the triceps. Instead of placing your hands shoulder-width apart, bring them together underneath your chest so your thumbs and index fingers form a diamond shape. As you lower your chest toward your hands, your triceps take on more of the work.

This move is tougher than a regular push-up, but incredibly effective. If it’s too hard at first, do it on your knees until you build enough strength.

2. Chin-Ups

Chin-ups are a powerful bodyweight exercise for your biceps. Unlike pull-ups, which use an overhand grip and target the back more, chin-ups use an underhand grip (palms facing you) and shift the focus to the biceps.

Each time you pull your chin over the bar, your biceps work hard to lift your body. If you can’t do a full chin-up yet, try using a resistance band or jumping to the top and lowering yourself slowly. That slow lowering (eccentric phase) builds strength fast.

3. Close-Grip Push-Ups

Regular push-ups are great, but moving your hands closer together puts more tension on your triceps. Keep your elbows tucked in as you push to really feel the burn.

Close-grip push-ups don’t just work your triceps; they also hit the inner chest and shoulders, making them a great compound move.

4. Inverted Rows

This exercise is like a horizontal pull-up. If you have access to a low bar, TRX, or even a sturdy table, you can do inverted rows by lying underneath it and pulling your chest toward the surface.

Using an underhand grip targets the biceps more. Focus on squeezing your shoulder blades and keeping your body in a straight line. This move strengthens your biceps and back at the same time.

5. Triceps Dips (Using a Chair or Bench)

This is one of the simplest and most effective bodyweight exercises for your triceps. All you need is a chair or low surface. Place your hands behind you, fingers pointing forward, and lower your body until your elbows are at a 90-degree angle, then press back up.

Make sure you lower yourself with control. To make it harder, extend your legs out or place your feet on another chair.

6. Isometric Bicep Curls Using a Towel

This one is surprisingly effective. Grab a towel, stand on it, and try to curl upward while resisting the movement with your own foot. The key here is tension — you’re not moving much, but your biceps are working hard to create force.

Hold for 20–30 seconds per arm and repeat. You’ll feel your muscles fire up fast, even without weights.

7. Wall Handstand Push-Ups (Advanced)

This move takes strength, balance, and courage. Kick up into a handstand against a wall and lower yourself until your head touches the ground, then push back up. It works your shoulders and triceps intensely.

If you’re not ready for the full version, start with wall walks or partial range push-ups from a pike position. Build gradually.

8. Commando Pull-Ups

This variation involves grabbing the bar with a mixed grip (one palm facing you, one away) and pulling up so that your head moves to one side of the bar. Then alternate sides with each rep.

The angle shifts more of the work to your biceps, especially on the underhand side, while also working your core and grip.

9. Triceps Floor Extensions (Bodyweight Skullcrushers)

Lie on your stomach and place your forearms on the floor in front of you. Then push through your hands and triceps to lift your upper body off the ground. It feels like a skullcrusher — but with bodyweight.

The movement is subtle but tough. Keep your elbows tucked and avoid using your chest too much.

10. Reverse Plank Push-Ups

This is a unique move that lights up the triceps and posterior chain. Sit on the floor, legs extended, hands behind you, fingers pointing forward. Lift your hips into a reverse plank, then bend your elbows to lower your body and push back up.

It’s a great way to build triceps strength with an added core challenge.

RELATED READ: 15 Surprising Benefits of Jumping Jacks (Backed by Science)

A Sample Bodyweight Arm Workout (No Equipment Needed)

Here’s a quick arm workout you can do using just your bodyweight. Adjust based on your fitness level.

Beginner Plan:

• Diamond push-ups: 3 sets of 8–10 reps
• Triceps dips (chair): 3 sets of 10 reps
• Inverted rows: 3 sets of 6–8 reps

Intermediate Plan:

• Chin-ups: 4 sets of 5–8 reps
• Close-grip push-ups: 4 sets of 10–12 reps
• Towel isometric curls: 3 rounds of 30 seconds per arm

Advanced Plan:

• Handstand push-ups: 4 sets of 5 reps
• Commando pull-ups: 3 sets of 6 per side
• Triceps skullcrushers on floor: 3 sets of 10
• Reverse plank push-ups: 3 sets of 12

Train arms two or three times a week, and make sure to rest for at least a day between sessions to allow muscle recovery and growth.

How to Progress and See Results Faster

Progress is key to building muscle. If you keep doing the same thing every week, your muscles will adapt and stop growing. That’s why it’s important to find ways to make your workouts more challenging over time.

Start by increasing your reps or sets. Then try slowing down your reps, especially on the lowering phase. You can also reduce rest time between sets, or try harder variations of the same exercises. For example, go from push-ups to diamond push-ups, or from assisted chin-ups to full reps.

Track your progress each week. Keep a notebook or notes on your phone so you can see how far you’ve come. And don’t forget to eat enough protein, stay hydrated, and get plenty of sleep. All of that helps your muscles recover and grow.

RELATED READ: 20 Best At-Home Workouts to Lose Weight (No Equipment Needed)

Common Mistakes to Avoid in Bodyweight Arm Training

One common mistake is overtraining. It’s tempting to do arm workouts every day, especially when you’re seeing results. But your muscles grow during rest, not just during exercise. Give them time to repair and rebuild.

Another mistake is using poor form just to do more reps. Don’t let your elbows flare out during push-ups or dips. Don’t swing your body during chin-ups. Focus on clean, controlled movements.

Also, avoid neglecting other parts of your body. Your arms will look better — and function better — when they’re balanced with a strong back, chest, core, and legs. A full-body workout plan is still important.

You Don’t Need a Gym to Build Strong, Sculpted Arms

Building stronger biceps and triceps doesn’t require a gym membership or a rack full of dumbbells. With the right bodyweight exercises, a bit of consistency, and the willingness to push yourself, you can develop impressive arms from anywhere.

These 10 exercises are just the beginning. Use them to build a smart routine, challenge your muscles, and watch your strength grow over time. Stick with it, fuel your body well, and you’ll start seeing results — no equipment required.

Want to go further? Try the sample workout above and share your progress. And if you're looking for more fitness tips, healthy living strategies, or science-backed advice to improve your health and longevity, explore more articles right here on meto.co.

Frequently Asked Questions (FAQs)

1. Can I build big biceps and triceps without lifting weights?

Yes, you can build noticeable size and strength in your biceps and triceps without lifting traditional weights. Bodyweight exercises like chin-ups, diamond push-ups, triceps dips, and inverted rows provide enough resistance to stimulate muscle growth — especially when performed to near failure and progressed over time. The key is consistency, progressive overload (increasing reps or difficulty), and proper recovery.

2. How long does it take to see results from bodyweight arm exercises?

You may start noticing muscle tone and strength improvements in as little as 3 to 4 weeks, especially if you’re new to resistance training. More visible size gains typically take 8 to 12 weeks or longer, depending on how often you train, your diet, and how well you recover. Staying consistent and pushing yourself close to muscle fatigue during workouts is crucial for seeing results.

3. What’s the best bodyweight exercise for biceps at home without a pull-up bar?

If you don’t have a pull-up bar, one of the best bodyweight exercises for biceps is the isometric towel curl. It mimics the tension of a dumbbell curl by using a towel and your own resistance. You can also do inverted rows under a sturdy table or perform commando push-ups, which activate the arms in a bicep-like pulling motion.

4. Can push-ups really grow your arms?

Yes, push-ups can help grow your arms — especially your triceps. Variations like diamond push-ups and close-grip push-ups place greater emphasis on the triceps and inner chest, which helps develop arm size and definition. For biceps, you’ll need to include pulling movements like chin-ups or rows, as standard push-ups alone don’t directly target the biceps much.

5. How often should I do bodyweight arm workouts for best results?

For most people, training arms 2 to 3 times per week is ideal. This gives your muscles enough stimulation to grow, while also allowing time to recover. If you’re training with high intensity — going close to failure — make sure to leave at least 48 hours between sessions to avoid overtraining. You can mix these workouts into a full-body routine or do them as standalone sessions.

6. What should I eat to support arm muscle growth from bodyweight workouts?

To support muscle growth, aim for a high-protein diet with balanced carbs and healthy fats. Protein is essential for repairing and building muscle tissue. Good sources include chicken, eggs, fish, beans, tofu, and Greek yogurt. Also, stay hydrated and get enough sleep — both are important for muscle recovery and hormone balance.

7. Is calisthenics good for arm hypertrophy?

Yes, calisthenics — which is a form of bodyweight training — can be very effective for hypertrophy (muscle growth) in the arms when done correctly. Exercises like chin-ups, dips, and advanced push-up variations provide enough tension and resistance to stimulate the biceps and triceps. The trick is training with high intensity, using slow controlled reps, and progressively increasing difficulty.

8. What’s better for building arms: bodyweight or weights?

Both methods can build strong, muscular arms. Weights allow for precise control over resistance and are great for isolation movements. Bodyweight training, on the other hand, builds functional strength and can be just as effective, especially for beginners or people without gym access. For best results, many people combine both — but if you only have your bodyweight, you can still build impressive arms.

9. Can I do bodyweight arm workouts every day?

It’s not recommended to train the same muscle group every day — even with bodyweight — unless you’re doing very low-intensity work. Your muscles need time to recover and grow. Overtraining your arms daily can lead to fatigue, reduced performance, and even injury. Aim for 2 to 3 quality sessions per week, and focus on recovery between workouts.

10. Do bodyweight exercises tone or bulk the arms?

Bodyweight exercises can do both — it depends on how you train and what your nutrition looks like. If you do higher reps with moderate effort, you’ll likely develop more muscle tone and endurance. If you train with intensity — going close to failure, using slow tempos, and progressing over time — you can build muscle size as well. Eating in a slight calorie surplus and getting enough protein will support bulking, while a calorie deficit may lead to more toning and definition.