3 Bodyweight Exercises For Lean And Strong Arms

Many women are afraid of arm exercises, mainly because they think that they will become bulky and unattractive, although this result is rarely achieved. That’s why when it comes to arm exercises, women tend to avoid them, but that’s what we’re here for. Our goal is to satisfy everyone with suitable exercises.

We’ve put together a series of bodyweight exercises to help you tone up your arms, and despite what you may think or what other people tell you, your arms should look good too. Don’t skip arm training.

The exercises that we will present to you below are easy to understand and effective. Even if you are a beginner in the exercise you will have success with these exercises.

It’s best to start these exercises gradually with 10-15 repetitions in a set, and when after a few weeks you feel the routine is getting easier, you can add another set. And when your arms are fully used to the routine, add another set.

The important thing is that you have to balance physical activity and a healthy diet to achieve positive results, because if you don’t pay attention to what is happening, then there is no magic training that will give results.


  • Start on all fours with your hands on the floor, slightly wider than vertical with your shoulders, but in line with them.
  • The body should form a straight line from the shoulders to the ankles.
  • Squeeze your abs to the maximum and keep them tight.
  • Lower your body until your chest almost touches the floor, making sure your elbows are tucked in close to your torso.
  • Pause and return to the starting position.


  • Lie on the floor, face down.
  • Position your arms so that your shoulders are directly above your elbows, with your wrists aligned with your elbows in a straight line (see image above).
  • Contract your abdominal muscles and glutes (the muscles that make up your buttocks) and hold the position for as long as you can. Gradually lengthen the position holding time.
  • Rest about a minute between repetitions.

Triceps curls

  • For this exercise, also known as triceps dips, all you need is a chair, bench, couch, or step and you’re good to go.
  • Make sure to keep your butt and lower back close to the chair (or whatever object you’re using) to maximize the benefits of this exercise.