This 15-minute workout builds bicep muscles using just your bodyweight
This bodyweight workout builds bicep and tricep muscles, and it only takes 15 minutes
If you've been trying to work on your arm muscles then you'd be forgiven for thinking it's all about pounding the best adjustable dumbbells until you can lift no more. Thankfully though, you can develop your bicep and tricep muscles using just your own bodyweight.
And, you won't need long to work on your arm muscles either as this workout from personal trainer and nutrition coach Caroline Girvan takes just 15-minutes and focuses on perfecting your form and developing your tricep and bicep muscles for toned arms.
Featuring some of the moves you'd expect to find in routines for chest workouts at home, Girvan's workout also uses a chair to add some more dynamic moves into the session. All you'll need to get started is a mat and a chair.
Need a new mat? We've handpicked our favorites in the best yoga mats guide.
Watch Caroline Girvan's bodyweight arm workout
Fancy giving this bodyweight workout a go? Find the moves below (some are repeated throughout the workout).
- Tricep push-up
- Dips
- Decline push-up
- Bicep push-up
- Diamond push-up
- One arm plank ladder
- Slow push-up
- Pike push-up
- Skull crushers
Girvan's workout features 40 seconds of work with a 20 second rest in between and encourages you to increase your range with moves such as push-ups so you're getting the most out of this workout. If you're just starting out with arm workouts though, ease yourself in and focus on correct form, not how long you can hold each move for.
Personal trainer, Girvan also explains that the triceps form two thirds of our upper arms, so much of this workout is devoted to targeting those muscles. Plus, with these moves, you'll also be working on your core which can help to make everyday tasks that bit easier.
Get the Fit&Well Newsletter
Start your week with achievable workout ideas, health tips and wellbeing advice in your inbox.
Sophie is Editor at PetsRadar and was previously Editor (Maternity Cover) at Fit&Well and has worked in digital publishing for over five years after starting her career in print journalism. Sophie has worked across some of Fit&Well's biggest sister sites including TechRadar, Live Science, and Top Ten Reviews where she was a Section Editor. Her previous experience includes reviewing products, feature writing, and creating a magazine for cancer patients to support them through their treatment journeys. Sophie's love of all things fitness began when she was studying for a degree in English Language & Linguistics and she took up running in between lectures, which she found fantastic for stress busting. Since then, Sophie's switched to gym workouts and is trying her hand at yoga (although her Crow pose is still a long way off). Her top fitness tip? Find a form of exercise you enjoy and it won't feel like a chore.
-
A top NASM trainer recommends beginners do these three moves to build full-body strength efficiently
Workout You can use these three favorites from NASM master trainer Wendy Batts as a workout or individual exercise snacks
By Harry Bullmore Published
-
Three quick stretches from a personal trainer to relieve your stiff neck and shoulders at the end of the day
Working from home If modern life has you looking down a lot, you might want to try these trainer-approved moves
By Lou Mudge Published
-
Prime Day water bottle deals to keep you hydrated while working out
Deals We've found the best Prime Day discounts on water bottles, including deals on Zulu and Takeya
By Lois Mackenzie Published
-
Use these five resistance band deals to build muscle without weights for under $20
Deal Develop strength and improve your flexibility without breaking the bank with these resistance band deals
By James Frew Published
-
Dumbbells on sale 2022: muscle-building weights without breaking the bank
Deals Use these dumbbells on sale to pick up essential strength training weights at a discount
By Ruth Gaukrodger Published
-
Seven Prime Day gym bag essentials for under $20 that I can’t train without
DEAL These Prime day gym bag essential deals offer up budget-friendly upgrades to your gym and workout experience
By Jessica Downey Published
-
The best Prime Day weights deals—save up to $230 on NordicTrack, Bowflex and more
Deals Take your at-home training to the next level with these Amazon Prime Big Deal Days weights deals
By Harry Bullmore Last updated
-
You don't need sit-ups to build core strength, try this 10 minutes ab workout instead
DEAL This time-efficient ab workout can help those with a busy schedule build a stronger core
By Jessica Downey Last updated
-
This crunch-free workout can build a stronger core in just 8 minutes - all you need is one set of dumbbells
DEAL Train smarter for a stronger core with this time-savvy home workout - all you need is a set of dumbbells
By Jessica Downey Published
-
10 minutes, no equipment, and this core workout to strengthen your abs
DEAL Build a stronger core with this workout designed to tone your abs without equipment
By Sophie Bird Published