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Looking to Build Arm Strength? Try These Heat-Building Practices

It's true—you can build arm strength without any weights.

Get access to everything we publish when you sign up for Outside+.

Yes, it is possible to build arm strength with just your bodyweight. If you’re looking for yoga sequences that target the upper body, these flows will leave your arms and upper body a little stronger—and potentially a little sore. (Hey, we warned you.)

Outside+ members get access to the full library of all of Yoga Journal’s sequences—including the ones below—to help you find your flow. Members also get access to our complete archive, from inspirational stories to practices by best-in-class teachers. Not a member? There’s never been a better time to sign up.

A Plank-Filled Practice for Shoulder and Arm Strength

Girl does Plank Pose at home in her living room
(Photo: Getty Images)

Looking for a sequence that will prep you for arm balances? This 38-minute flow from Liz Arch is all about the shoulders. Through a series of plank poses and lunges, you will feel the effects of this dynamic practice almost immediately.  You (and your shoulders) will feel prepped and ready for those arm balances and inversions. Practice now.

A 10-Minute Arm Balance Practice

Woman practices Crow Pose in her home
(Photo: Getty Images)

Only have a few minutes to work on your arms—and arm challenge poses? Try this 10-minute practice with Erin Keeley. In this flow, you’ll move through five arm balances and inversions, including crowd-favorite Eka Pada Koundinyasana I (Pose Dedicated to the Sage Koundinya I). Practice now.

Strengthen Your Forearms in This 40-Minute Practice

Man practice side plank at home
(Photo: Getty Images)

Build heat—and target your forearms—in this 40-minute flow with Liz Arch. Through a series of standing postures, plank poses and simple twists, you’ll work on strengthening your forearms, as well as the rest of your upper body. Working on building to Salamba Sirsasana (Supported Headstand)? This is a great practice to add in preparation. Practice now.

See also: These 45-Minute Practices Will Give You the Reset You Need

Access all these practices—and so much more—with your Outside+ membership. Learn more and sign up today!