Getting sculpted and strong arms is going to take time, but that doesn’t mean it’s impossible. If you’re new to working out, we recommend beginning with bodyweight exercises to strengthen your arms. Once you’ve built up your strength, you can begin to incorporate a few beginner dumbbell exercises into your routine as well.

In order to make your life easier, we’ve rounded up 15 bodyweight exercises that will help strengthen and sculpt your arms. Just a friendly reminder that this is not a workout, and doing all 15 exercises at once will make you extremely sore. Instead, choose three to five exercises that work different muscles in your arms (i.e. push-ups, mid-rows, and pull-ups) to make a workout.

Once you’ve got a strength foundation, be sure to progress to more intense movements in order to keep building muscle and prevent hitting a plateau. In the meantime, put your arms to work with the 15 strengthening exercises ahead.

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