No dumbbells? That's OK! You don't need them if you choose effective bodyweight moves like these. The 10 exercises below will target your upper body including your biceps, triceps, forearms, shoulders, and upper back. Be warned - you will absolutely be sore after this workout, but that's what you want in order to build strong muscles.
If you have access to a wall and want more of a challenge, CrossFit competitor and coach Dani Jenny said instead of the plank side walk, you can do handstand wall walks. For this entire workout, she also advised to focus on form over speed.
Bodyweight Arm Workout
Equipment needed: none
Directions: After a five-minute dynamic warmup, complete three rounds of the below 10-move workout (each round should take about five minutes). Try not to rest between exercises, but if you need a one-minute break between rounds, take it.
After the workout, be sure to do a cooldown including these upper-body stretches.
| Exercise | Reps |
|---|---|
| Triceps push-ups | 10 |
| Side elbow plank leg lifts | 10 per side (20 total) |
| Up-down planks | 5 per side (10 total) |
| Triceps dips | 10 |
| Dolphin dives | 10 |
| Crab walk | 10 steps forward and five steps back (20 total) |
| Donkey kicks | 10 |
| Side plank | 15 seconds per side |
| Plank side walk | 5 steps to the right and 5 steps to the left (10 total) |
| Elbow plank with side step | 10 per leg (20 total) |
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