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6 Bodyweight Exercises For Stronger Arms

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6 Bodyweight Exercises For Stronger Arms

The arms are one of the areas of the body that most people wish to improve. Either they are too small, too fat, too jiggly, ect.. well we have the solution for you! We have provided six workouts for you to do that are sure to help strengthen and tone your arms!

1. One Arm Dips

  1. Sit down on a bench or sturdy chair. Balancing on one arm, slide off the bench or chair and hold your free arm straight out in front of you. Your legs should be slightly bent at the knee.
  2. Using the arm you are balancing on, slowly lower your body down to the ground, but not touching the floor. After a nice dip, slowly raise yourself back up. Repeat for a few more reps and then switch arms.

2. Knuckle Push-Ups

  1. Get into standard push-up position.
  2. Instead of keeping your palms flat, ball your hands up into a fist. If it is too uncomfortable to keep a fist, feel free to go back to using your palms.
  3. Try to do at least 10-20 push-ups.

3. Pull-Ups

  1. Stand up straight underneath your pull-up bar and grab it with both hands. Your palms should be facing away from you.
  2. Before you start really pulling up, allow your feet to lift off the ground and hang for a second. That way you can get your balance and feel your weight. Finally, pull up as far as you can, preferably until your chin passes the bar. 
  3. Slowly lower yourself back down and repeat.

4. Wall Walks

  1. Stand, back facing the wall, about two or three feet away and feet shoulder-width apart.
  2. Lean backwards and place your hands on the wall. Then walk your hands down the wall as far down as you can.
  3. Once you get as far as you can, walk your hands back up the wall. Repeat.

5. Gracie Drill

  1. Get into your standard push-up position. Take your right leg and swing it underneath you while taking your left arm and swinging it behind you at the same time.
  2. Return your leg and arm to original position. Repeat using the opposite arm and leg. 
  3. The moves should flow together.

6. Bear Walk

  1. Put your hands on the ground a few feet in front of you.
  2. Take a step forward using your right arms and your left foot. Then take another step forward with your left arm and right foot. 
  3. Continue this process until you have walked the entire distance you can go. Then you can either turn around and walk back or challenge yourself a bit more and walk it back backwards.

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