22 Arm Exercises Ranked (Worst to Best!)

[@calimove]

The series continues....

[@CJONTHEHOUSE]

Legs?

[@mjric]

Legs?

[@nuria.l-l-9827]

I absolutely LOVE the detail of your videos. Precise and acurate. 💖

[@stormranger528]

Legs when?

[@maxninety]

let's go

[@bigstronkbee]

D TIER 1:11 Plank Up 1:38 Crab Walk 2:15 Reverse Planche Lean 2:43 Front Lever Raise 3:33 Back Lever 4:45 Biceps Push Up 5:37 Supinated Korean Dip 6:14 Muscle Up 7:14 Head Banger Chinup C TIER 7:54 Bench Dip 8:40 Cobra Push Up 9:10 Frog Push Up B TIER 9:44 Rev. Bodyweight Tricep Extension 10:41 Tricep Dip A TIER 11:22 Chin Up 11:56 Rope Climb 12:30 Curl Row 13:01 Reverse Bodyweight Bicep Curl 13:49 Diamond Pushup S rank 14:39 Bodyweight Tricep Extension 15:27 Sphinx Pushup 16:25 Bodyweight Bicep Curl

[@arifxawad6420]

thanks man'

[@oogwaymonke7767]

thanks

[@GioNepomuceno]

Thanks you

[@chreschdian]

great llist, thank you very much

[@alexisrivera31]

thanks bro

[@SaturnoMovement]

Excellent exercise selection, breakdown, graphics... Loved it gentlemen!! Thanks for helping the community and moving everyone forward 👏👏 - Yassir

[@savanthsajil7857]

Hey yassir 🤝

[@ahmadabusafieh7101]

Need legs exercises ranked man, who with me?

[@kritikal6239]

no

[@notsammyop5752]

Heck no

[@studybasketball2920]

Me

[@qsanchez95]

chicken leg gang

[@fishyboy7542]

Am I the only one?

[@ICEcoldtristan2.0]

*D rank* 1:10 plank up 1:37 crab walk 2:14 reverse planche lever 2:41 front lever raise 3:30 back lever 4:45 bicep pushup 5:37 Korean dip 6:14 muscle up 7:10 headbanger chinup *C rank* 7:53 bench dip 8:38 cobra pushup 9:07 frog pushup *B rank* 9:41 reverse bodyweight tricep extension 10:40 tricep dip *A rank* 11:21 chinup 11:53 rope climb 12:30 curl row 13:01 reverse bodyweight bicep curl 13:49 diamond pushup *S rank* 14:36 bodyweight tricep extension 15:27 sphinx pushup 16:23 bodyweight bicep curl

[@Gods.strongestsoldier]

Thnx man 💥

[@divush3817]

appreciate this mate

[@iamemrememis]

Thank you guys! I'm a self-taught callisthenics athlete in progress and I have been doing some of these exercises you showed on the video yet I didn't know their names or their alternative executions. I also thank you for building such a community. I'm grateful to be a part of it.👊🏻

[@BlackoutMVs]

Been waiting for more videos in this series. thanks calimove! no doubt one of the best calisthenics channels on youtube!

[@babjichandrasekhargullapal2219]

D rank 1:10 #1 plank up 1:37 #2 crab walk 2:14 #3 reverse planche lever 2:41 #4 front lever raise 3:30 #5 back lever 4:45 #6 bicep pushup 5:37 #7 Korean dip 6:14 #8 muscle up 7:10 #9 headbanger chinup C rank 7:53 #10 bench dip 8:38 #11 cobra pushup 9:07 #12 frog pushup B rank 9:41 #13 reverse bodyweight tricep extension 10:40 #14 tricep dip A rank 11:21 #15 chinup 11:53 #16 rope climb 12:30 #17 curl row 13:01 #18 reverse bodyweight bicep curl 13:49 #19 diamond pushup S rank 14:36 #20bodyweight tricep extension 15:27 #21 sphinx pushup 16:23 #22 bodyweight bicep curl 17:21 Complete list Watch full video for complete detailed information. Watch this for forearm: kzbin.info/www/bejne/o5m6hWWphdhrr9k

[@jothidas369]

This one was much needed. Now I can target and start developing all my weaknesses. It would be great if you made a similar video list for leg exercises as well. That's even more important as not many people make good quality calisthenics based videos for leg exercises. And I have quite weak legs too. So your guidance will be life-changing. Much Love. 💪🏼☯️♥️

[@drewmandan]

One thing I can guarantee that will make your legs huge is to get on a bike and ride around at a gear that's slightly higher than feels comfortable.

[@jorgeborrel6657]

Pay attention people, this is the gold standard of Calisthenics knowledge. Content quality all around, accurate biomechanical info, and a humble approach. And their programs are fucking amazing! These guys changed the game completely for me from the home workout to now the Body Pro. Simply The Best!

[@qsanchez95]

the sphinx pushup is kicking my butt. i can barely do 1. even on my knees it's tough and I actually lift.

[@simohayha6031]

Dead Hang should be S tier. Amazing forearm worker. It's safe, you can easily go to failure and is very useful.

[@kindateen8055]

I think that this is one of the most-have rubrics on this channels, thank you!

[@Marcel-rh7kn]

The best calisthenics channel on the youtube keep up on good job guys

[@outofcontrol5831]

You God dema right marcel. And don't forget to watch all of this channel videos

[@josephhall1625]

8:40 never felt so much tricep activation before, cobra push-ups rule!

[@marty9085]

True!!!

[@sitanshugala4744]

Best calisthenics channel. Explanation method and everything is just amazing

[@avechristusrexchristisking]

When we need you the most, you come

[@redwolf7929]

The best calistenics channel on you tube ,no bro science ,just facts ,thanks guys from Australia 🇦🇺

[@mistreak2993]

Extremely epic and informative video thanks dude

[@mandlenkosianselmkunene7737]

Guys I'd like to take this moment to say thank you 🙏 your advice is helping me achieve my health goal. And that it's to be flexible and strong as i grow older 🙏🙏 getting muscular is the bonus 🎉😁😁 thank you again!

[@pbnetto]

Great video! Thanks Alex and Sven for this!

[@AnujKumar-pv4qg]

Absolutely great man my new and first gymnastics rings have arrived and while I was setting them up i got your ur notification. Can't wait to set them up fastly and do these 💪❤️

[@man1ak51]

Nice one guys, just what I was looking for, gotta work on my arms&shoulders now, thanks for the vid!

[@whiskeyssmile3082]

Please write a book! I don't think it would take away from your program purchasing, but a lot of people will still buy it. I know I would! Something about having a tangible reference material is incredibly valuable. I'm sure I'm not the only person who has reference books for all my hobbies.

[@xXxCoolPointxXx]

i'm amazed by all the variations and creativity. Really inspiring. Definitely try some of these in the future, thank you!

[@bensoontm5244]

15:20 I love this type of role playing

[@Beats-By-Anthony]

I put a towel around the rings and do curls with it, it's more like a hammer grip and it increases the range of motion! Amazing video guys!

[@stormrhode2330]

In my opinion, the BEST for triceps would be ring dips. For biceps, the close-grip chin-up as shown in the video. For the most intense contractions, I'd go for the triceps extensions (sphinx push-up, too, but I'm not a fan) and the reverse bodyweight biceps curls (i.e., hefesto regression). The two that I would prescribe to most people because of ease of execution and extreme versatility would be the triceps push-up and bodyweight ring curls (which can also deliver an intense contraction). And a special shout-out to the cobra push-up as it's included in divebomber push-ups which are a phenomenal exercise.

[@magnuswalser4008]

Great exercises, but i prefer/recomment doing after a calisthenics workout (pull ups/chin ups/dips/...) an isolated dumbell arm workout to maximize the gains.

[@CristiandAdamo]

PLEASE, RANKED VIDEO FOR LEGS! (BODYWEIGHT)

[@anonymous-de3mn]

I thought I had grown a small "basis" of muscles to start doing intermediate stuff, but these exercices make me realize how weak I actually am. It's a bit disheartening but I'll try to continue and keep up the grind...😩 I don't care much for growing muscles per se, but I love the feeling of improving strenght and dexterity of movement. At least I feel calisthenics are the right way to get to that.

[@mr.reverie1984]

how are you going now with this?

[@anonymous-de3mn]

@@mr.reverie1984 It's slow but there's progress. A few weeks ago I could finally do my first clean (slow and controlled) pull-up. Until then I was only able to do chin-ups. I feel the hardest part is to not actually try to compare and look for what's improving, but just do the work without too much thought, and only every now and then look back and notice the evolution. Maybe that's not an efficient approach but oh well.

[@mr.reverie1984]

@@anonymous-de3mn thank you for your answer and congratulations for the progress. i'll try to follow that tip about the work without too much thought

[@anonymous-de3mn]

@@mr.reverie1984 I think it's all about being constant and having mid/long-term goals. When you'll reap the benefits you'll be feeling the best you've ever felt. Good luck brother !

[@mr.reverie1984]

@@anonymous-de3mn

[@16hungnguyenduy37]

this is the most useful channel on the youtube

[@markdwolf3198]

Great in depth set of bicep exercises shown here, but I'm surprised to see no straight arm bicep movements shown since this channel seems to be so influenced by gymnastics movements.

[@razurio2768]

that last tip about the table was really good

[@funnyvalentine9603]

YESSS! the series is back!

[@rahulshendre7089]

This series is amazing

[@jpperera00745]

I have to say that the assisted ring maltese in 3:53 was very impressive

[@Dinarac210]

I do appreciate your work. Thanks for all these interesting videos !

[@joeblack440]

you are the beast in explaining stuff!!!

[@ErbertRayan]

I was waiting for this, thanks guys!!💪🏼📚

[@HellMetal5]

Demasiado genial video, como siempre!

[@mrnaizguy]

I was super hyped about this video since you announced it a few weeks ago! Never before was I so thrilled and excited while watching a calisthenics video, even as a long time cali enjoyer. Thanks a ton guys, you truly are the best in the game! The videography, the edits, the music, it's such high quality, really well done. Two questions thogh: 1. Do the same dangers from the supinated backlever, supinated planche and korean dip also apply to the infamous hefesto? 2. Is the impossible dip a progression from the reverse tricep extension? It looks very similar but with the feet in the air. Thank you El Eggs & Sven.

[@mwkibomiazawa1003]

The Hefesto is even more dangerous.

[@littlevoice_11]

Please can you do a beginner video for strength for those who have muscle wasting and are looking to regain strength in arms, legs, core and neck. Thank you

[@nickevans4651]

Calisthenics is the maximum of strength and power expressed in bodyweight, I started my journey with Caliwer and I am achieving amazing results

[@Italian_guy_wt]

Leg is the cherry on the cake WE NEED THE LEG

[@jellyjacky8586]

This is my favourite series on youtube.

[@andyoneill880]

Very good Video from the best cali youtubers. Now I am waiting for the 22 best bodyweight leg exercises .

[@niborman4928]

Can you do a 100 exercises ranked in a tier list part 2 please?

[@ibpiano5520]

I'd love a similar video for anterior and posterior lower body. Glutes, quads, hamstrings, calves, tib anterior, all that good stuff

[@rullychristian356]

Thank you very much coach, Respect from Indonesia

[@calistenicomotivacao4156]

Big arms with Calisthenics is more than possible, 45 centimeters is the goal 💪🏾🔥

[@jamesmurphy4829]

Excellent, I can incorporate these into the routine.

[@utterdark]

I missed you guys ❤️ Always top quality

[@Yohannvfit]

Finally💪😤🚀

[@cheerfulheartdeepmind685]

Archer push ups and pseudo planche push ups gave my biceps a lot of thickness... I do my reps slow with good eccentric form... Guys, variety is the key.... everyone is different and everyone responses differently to exercise variation... you need to experiment for yourself... feel your muscles at all times during the exercise and do perfect slow reps taking 2 or 3 seconds each rep... don't go over 15 or 20 reps... add another variety and always check your progress in front of a mirror... for me... pseudo plqnche push ups on my knuckles gave me the bulk of my chest.... I never built huge pecs until I started doing pseudo Planche push ups on knuckles... even I was at the gym doing 250 pound bench presses... my lats grew crazily but no pecs... I couldn't feel my chest during any exercise... when I started doing pseudo planche push ups, I felt sudden increase in my strength and pecs development... strangely enough, this single crazy exercise grew my lats and biceps!!! I hadn't done any bench press for 20 years when I tried my first bench after hqving done pseudo planche push ups almost for a year and.... I suddenly realized that I was crazy strong!!! I left the gym after trying my bench press and keep on my calisthenics journey.... I do a lot of variations each one set with slow perfect form.... each gave me a slightly different hypertrophy benefits... I would strongly recommend slow perfect form reps no more than 15 or 20 reps feeling your muscles working and experimenting every variation... but joint health is important... if your joints hurt, stop that variation and try others...

[@twothreeoneoneseventwoonefour5]

You are literally not a human if you feel your biceps while doing push ups. Humans simply can't use biceps(pull muscle) for push movement. Are you from Mars or what? "everyone is different and everyone responses differently to exercise variation" - Never to this extent, dude. What will you say next, that doing squats will grow your back? Bicep curls will make your chest grow? Let me remind you again our friend from Mars, humans don't work like that.

[@cheerfulheartdeepmind685]

@@twothreeoneoneseventwoonefour5 you didn't understand even a tiny bit of what I said... but it's quite normal for you don't be sad.... you just use your ass to "think"/to process words separately... we humans don't do that....

[@twothreeoneoneseventwoonefour5]

@@cheerfulheartdeepmind685 What did I not understand, you reptilian? "we humans" lmao. You have *no right* to speak for humans with your crap.

[@Aman-lm9jv]

Finally....they are continuing this series

[@nesar_05]

I was waiting For This Kind of episodes

[@mohamednasr3197]

Big thanks guys, your are legends.

[@JJ-fh2qn]

I also like a one-arm row (holding onto stable vertical bar of some kind). There is a lot of back involvement, too, but this is a great stretch on the bicep.

[@BlackoutMVs]

0:00 Intro D Tier 1:06 1:08 Plank Up 1:34 Crab Walk 2:12 Reverse Planche Lean 2:39 Front Lever Raise 3:28 Back Lever 4:41 Bicep Pushup 5:32 Korean Dip 6:12 Muscle Up 7:10 Headbanger Chin Up C Tier 7:50 7:52 Bench Dip 8:36 Cobra Pushup 9:05 Frog Push Up B Tier 9:36 9:38 Reverse Bodyweight Triceps Extension 10:38 Triceps Dip A Tier 11:17 11:19 Chin up 11:52 Rope Climb 12:30 Curl Row 12:59 Reverse Bodyweight Biceps Curl 13:45 Diamond Push Up S Tier 14:26 14:34 Bodyweight Triceps Extension 15:25 Sphinx Push Ups 16:20 Bodyweight Biceps Curl Entire List and outro 17:19

[@umyrongains4879]

Ring muscle ups are my favorite bicep, tricep, chest, and back exercise

[@tinchoel25]

Muy buenos tus videos, me gustan mucho, se muy poco de inglés pero se entienden los conceptos. Gracias.

[@flowmotion_sw7616]

High quality as usal. Great guys!

[@thanksgivingh6185]

Thank you very much for this video. I was doing crab walks for my arms, but now I know there are better alternatives.

[@giamoral10]

Jesus I tried the Sphinx Push up, it's pumping my triceps like crazy! Thank you!

[@shadow_force]

with benchdips u need to externally rotate the arms so it causes less strain on the shoulders (rotator cuff) and push ups can hurt the wrists a pushup bar can help

[@theprinceofdarkness8035]

Highest quality! Great job!

[@bw6078]

Always great information.

[@drip369]

For the reverse bench tricep extension, your elbows definitely have to be warmed up for that

[@14dayztimeap8]

12:32 curl roll only❤❤

[@LynxxMan]

Sven is so lean I could instantly tell which muscle was getting activated when his doing an exercise

[@reeeee69558]

Good on Johnny Knoxville for getting in shape!

[@angelpeep4888]

OMG IM SO HAPPY FOR THIS VIDEO THANK YOU

[@Kebabified]

Love this series

[@JustN0tMe]

Bodyweight triceps extension...Jesus I saw an old video of yours showcasing this exercise (performed at the wall) This is an ego destroyer It can be uncomfortable...but the results...the results😩

[@NaturalBloom7]

Amazing!!

[@ivanpedro9151]

I train at the gym but I have calisthenics days (4 gym × 2 cali) and I've been researching more exercises to really get a full workout of each bodypart being trained (I do a push, pull, legs split), your videos have really helped me with that. Unfortunately I dont have access to rings, so for biceps I'll go for the second best: chin ups. I'll also use a mixture of dips and sphinx push ups for triceps. Thanks for the information

[@thiagomotta777]

Can you share your calisthenics workouts? I also do a combination of gym + calisthenics

[@dodekaedius]

You can easily buy a pair of rings online to gain access to it

[@sonzai5162]

Gotta fix my stick arms with these

[@Dai.97]

Thank you for this... please do one on leg as well🙏

[@IgorBelyakovworkout]

Thank you, brother🙂Useful tips for me👍

[@user-js5ly2wx4l]

Great content! Very useful information 👍

[@Diego290788]

Thank you.

[@brucele2776]

4:46 biceps pushups. Actually the front delts do the pushing upward of the upper body

[@calimove]

Delts are the main worker but the biceps stabilze the elbow joint. kzbin.info/www/bejne/hae2ZKd7Zph9b6s

[@skoo972]

Another amazing video

[@TheBirdmon17]

you should do a video on lower body please.....great vid btw

[@CEPTime2Entertain]

I thought the long head was incorporated with shoulder flexion which is why overhead extensions are a good exercise for them

[@Max-fh7ij]

Shoulder extension, not flexion

[@mostafa202023]

They are good because they stretch long head of triceps in starting position, similar to what incline curls do for biceps

[@tschakoob8333]

In my opinion Reverse planche leans should be ranked a lot higher, at least B. Usually u do them without retraction und less body tension, to really just hit that tricep and eliminate back and glutes. They are a great exercise for skills like V sit

[@WaiLoon]

AWESOME !! 👍👍👍

[@ilustradorel-javi5566]

Amazing content!

[@maxekjrbfhjbsrfkjebrf1962]

What about dumbbell curls, overhead tricep extensions and tricep push downs? All S tier exercises for arms. I know this channel is focused on calisthenics but the truth is that weights work just as well.

[@gaminguceyt]

Some People Only Train Their Biceps Tho🤣👌❤️

[@riccardomorabjj9122]

Wonderful video guys!!!!! We want lower body noww!!

[@guilhermevieira5277]

15:20 i got elbow pain from this exercise, it was an easy progression. and now the pain dont go away

[@arkasin]

Me too, with the help of a gp I have it under control but it never went fully away since 3years now

[@twothreeoneoneseventwoonefour5]

It means you both were not prepared enough. You think it is easy progression for your muscles, but your tendons were actually not prepared enough. Well you are already injured so my advice is, if you still feel (any) pain, don't stop exercising. Find some easier progression with tolerable pain(don't go overboard) and continue lightly. It will heal faster this way. Kneeling, standard push ups then declined push ups are easier variations that will help in this case. I had inner, outer elbow, biceps and even triceps pain after some exercises, including this one. The pain that didn't go away after weeks of rest. So I can say from my experience - prepare yourself better and start lightly. You don't directly train for a pull up/chin up if you were never able to do it. You don't need to do 15:20 triceps specific exercise if you can't even do a proper pushup that uses similar muscles. Start from basics. Do standard push ups, then diamond push ups, until you can do them 12+ with perfect form. Only then you can lightly start this exercise.

[@guilhermevieira5277]

@@twothreeoneoneseventwoonefour5 thanks mate, following your advice. now i barely feel some kind of elbow pain

[@soumalyadas1123]

15:58 ok really liked this one!

[@spino2106]

Can we get leg/glute exercises ranked? Would love your take on them.

[@evgenySw]

Very useful! What kind of rope do you use? Where can I get one (I don't see rope in your store)? Thanks!

[@arinsomchakrabarty.2103]

Very good your advisement

[@purol7877]

I won’t recognize this guy if he doesn’t wear blue pants

[@Incognitus-Mastermind]

Could you also make a video with the best leg muscle exercises ?