With a Master of Science in Dietetics and Exercise Science, 11 years of experience in fitness, and 5 years in nutrition, Hollee Mohni is a professional dedicated to improving individuals' health and confidence through sustainable habits.
Are you looking for bicep calisthenics, no equipment exercises and workouts? Have you noticed, it’s nearly time to wear those sexy summertime off-cut sleeves and show off those beautiful upper arms. Unsurprising, you are looking for calisthenics exercises to tone and define your arms for summer.
Let us show you the best calisthenics bicep and tricep, no-equipment exercises to turn heads, whether in a dress, off-cut top, or strapless number for your next night on the town. Being conscious of your upper arms as a woman is common, so let’s remove the worries.
Here’s a look at six bicep and tricep calisthenics, no equipment exercises, from our top 15:
But first, let’s understand upper body training for women before going over exercises and workouts.
For whatever reason, you can’t go to the gym and so you need to do bicep and tricep calisthenics, no equipment exercises. In addition, you don’t have any weights or traditional equipment at home. Let’s discover the truth about training biceps and triceps with calisthenics, before sharing the best exercises.
Before enjoying bicep and tricep calisthenics, no equipment exercises at home, you’d likely prefer some evidence to support how they can build your arms. A small randomized North Dakota State University trial examined whether calisthenics can tone and strengthen muscles (7).
Progressive push-ups were compared to bench presses three times weekly for four weeks. Muscle thickness and strength improved similarly for both exercise groups. Defined and strengthened lean tricep muscles give you that toned look for sexy outfits.
Furthermore, a Cardiff Metropolitan University review shows that weightlifting is more effective for strength and muscle gains if you’re looking for that as a woman (6). Adding weights or makeshift props at home may help you improve upper body strength more if that’s a goal.
Interestingly, a Brighton and Sussex Medical School meta-analysis suggests that there are two barriers for women using strength training: gender stigmas and a lack of knowledge (12). A lack of knowledge isn’t a problem once you discover our top exercises.
A gender comparison review by the University of Alabama found that women are more able to increase relative upper body strength than men (16). Men are more likely to increase absolute strength instead.
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The key to toning your upper arms and biceps with calisthenics is progression with makeshift equipment or no equipment.
A review indicated that adding light makeshift weights could improve strength (6). Progression is easy in calisthenics with more reps, sets, and makeshift weights at home. A Norwegian narrative review shows the following reps and sets for ideal muscle toning (13):
The review also notes that free weights are ideal, but you can use makeshift weights once your muscles are no longer fatigued by calisthenics alone (13). You’ll discover a makeshift weights workout for biceps and triceps below, to target the muscles of your upper arms (2).
In addition, combine calisthenics with aerobics for added benefits. A small Malaysian study combined calisthenics and aerobics to find the combination helped obese women improve cardiovascular and muscle endurance better than calisthenics alone (17).
More research is necessary following such a small study. However, another small North Carolina study confirmed how aerobics and bodyweight exercises reduced fat and aided weight loss better than either technique alone (10).
Often, upper arms need strengthening and some reduction to tone them perfectly for a well-defined and sexy physique. Blending calisthenics and cardio with high-protein meals and healthy whole foods can tone your arms better than exercise alone (14).
The muscles in our arms including both biceps and triceps are responsible for two major movements: pushing and pulling. Skip pull-ups and instead use a variety of other push and pull exercises, some of which are listed below (13).
Diamond push-ups target the triceps, deltoids, and pecs to tone and define your upper body (8).
Various push-ups engage your triceps for a good workout (15). The one-handed push-up simply makes it a unilateral exercise for added resistance on each side.
Plank ups and downs combine the tricep workout of a push-up to the plank exercise that typically doesn’t activate triceps in the traditional position (15).
Push-ups remain a key push exercise for the triceps (15). Placing your hands differently can also modify how you do them and activate your biceps as well.
Read more: The Simplest Lower Back Calisthenics Guide for Beginners
Gymnasts famously use handstands to activate the triceps and shoulder muscles (5). However, most of us can use a wall to support the body during a handstand.
You’ll have everything you need for biceps workouts without equipment. You must include push and pull exercises in each workout to tone and define your whole arm (13).
Rows are one of the best back and biceps exercises in calisthenics (3). Fortunately, you can still do them at home with a doorframe or makeshift weights. Here’s the door frame method:
Any pull-up calisthenics exercise works your biceps (11). Find a stable “bar” to use. This might include a tree trunk in your garden, playground equipment, or a door frame pull-up bar. Make sure it can support your weight first and wear gloves if necessary.
Pull-ups successfully target the biceps, traps, and lats, whether you enjoy neutral, rope, pronated, or supinated grip pull-ups (11). Here’s how to do pull-ups with a tree trunk:
Bicep curls remain an effective pull exercise for the bicep muscles (3). So, use any weighted item you have at home to do modified curls including bands, milk jugs, etc.
Bicep curls remain effective as a pull calisthenics exercise (3). Try this variation of concentration curls:
Another bicep curl modification to make is to use the resistance of a stationary surface to work the biceps (3).
Inverted rows are a favorite suspension calisthenics exercise you can do at home to activate upper body muscles, including biceps (4). All you need is a stable table.
The triceps are the back muscle of your upper arms (1). Some exercises will work the biceps and triceps with pull and push motions (13). Define your entire upper arm with these exercises for biceps and triceps, without equipment.
Wide push-ups activate and target your triceps to tone the inner and outer arms (8).
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Our biceps and triceps workout at home without equipment female editions will have your flab turn to fab, sleek, strong, and toned upper arms in no time.
Our first biceps and triceps calisthenics no equipment workout at home is for beginners. Complete two sets of five push and pull exercises two days weekly with 15 reps per exercise per set to match the recommendations of the Norwegian review (13):
Read more: Calisthenics Shoulder Exercises: Techniques and Workouts
The next workout increases the reps, sets, and exercises to suit ladies who’ve trained their arms for a while. Complete two sets of six push and pull exercises twice weekly with 18 reps per exercise per set (13). Otherwise, hold any exercise for 10-30 seconds.
Let’s focus on push and pull arm workouts with makeshift weights at home to complete the progressive goals of muscle toning resistance exercises (13). Complete two sets of six exercises twice weekly with 18-20 reps for a greater challenge.
Measuring the precise amount that biceps can grow in three months is tricky. However, a small Brazilian study of 130 military recruits showed the centimeter circumference difference of recruits arms after 12 weeks of physical training (9). On average, arm circumference increased by three centimeters.
No, planks do not directly work the biceps.
Yes, diamond push-ups activate the triceps. A small Korean study compared the diamond, regular, and wide push-ups to examine muscle activations (8). Diamond push-ups activated the triceps more than regular versions. It’s a small study and more research would confirm the muscle activations further.
A Norwegian narrative review recommends four weekly sets of calisthenics per muscle group and 15-40 reps per exercise to cause muscular fatigue (13). Start with 15 push-ups on days you use the exercise and progressively work towards 40 over a few weeks.
Target your pull movements to tone your biceps with calisthenics (13). For example, pull-ups, rows, and bicep curls activate the biceps beautifully (8). Train your biceps with equal amounts of pull calisthenics for even tone and definition. Various forms of pull-ups significantly cause eccentric and concentric bicep activation (11).
Our bicep and tricep calisthenics no equipment exercises are simple for home workouts with little to no traditional weights and equipment. Pick a workout plan suitable for your fitness level, and start toning your arms for summer. Alternatively, follow our set and rep guidelines while choosing a few push and pull workouts.
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