Building strong, toned arms doesn’t require a gym membership or expensive dumbbells. With just your body weight, you can effectively target your biceps, triceps, shoulders, and even your forearms and core. These eight bodyweight arm workouts are perfect for home workouts, require zero equipment, and can be modified for beginners or made more challenging for advanced fitness levels.
No gym? No problem. These arm workouts prove that effective arm training is accessible to everyone, anywhere. Stick with it for 4–6 weeks, and you’ll notice improved strength, endurance, and muscle tone in your arms and upper body.
8 Arm Workouts At-Home No Weights Required
1. Arm circles
The arm circle exercise strengthens your shoulders and arms through simple yet effective circular movements.
How to do it step by step:
- Stand with your feet shoulder-width apart. Extend both arms out to the sides to form a T with your body.
- Slowly rotate your shoulders and arms to make forward circles approximately 30 centimeters in diameter.
- Continue for 15 circles, then reverse directions and complete 15 rotations in the opposite direction.
- Perform 3 series in total.
2. Tricep dips
Your body weight is all you need for this exercise. You can do it on the floor or use a sofa, bench, chair, or sturdy table to support your arms.
How to do it step by step:
- Place your hands shoulder-width apart on the furniture you are leaning on.
- Move your pelvis and bottom forward so that there is a space of 3 to 6 inches between your back and the object, which will give you free space while performing the dips.
- Bend your legs at a 90-degree angle, with your feet planted firmly on the floor or extend them out in front of you (but don’t lock your knees).
- Slowly lower your body backwards. Focus on engaging your triceps.
- Complete 3 sets of 12 repetitions.
3. Push Press Biceps Curl
You can use weights for this exercise, but it is just as effective with household items, such as a can of food or a large bottle of water, which you probably have on hand. This exercise primarily targets the biceps, but it also works the deltoids and core.
How to do it step by step:
- Stand with your feet hip-width apart and your back straight.
- Hold your household item in one hand, palm facing forward and arm extended downward.
- Keep your elbow close to your body as you curl your biceps, lifting the object toward your shoulder in a controlled motion.
- Turn your hand outward so that your palm and wrist are facing the ceiling as you press the object upward above your head.
- Extend your arm all the way up.
- Slowly lower your object in the same way it came, until your hand is at your side in the starting position.
- Complete 8 repetitions with one arm and then switch to the other.
- Perform 3 series on both arms.
4. Plank with lateral displacement
The lateral plank is perfect for strengthening your abs and arms simultaneously. Simply do a traditional plank while moving from one side to the other. Set a timer for one minute to begin.
How to do it step by step:
- Start in an elevated plank position, with your arms extended below your shoulders and your palms planted firmly on the floor.
- Extend your legs behind you, with your toes pressing into the floor. Your core should be engaged and in line with the rest of your body.
- Instead of staying in a static position, move your hands and feet to the side. Take 2 or 3 steps in one direction (or as many as your space allows).
- Then, return to your starting point and take the same number of steps in the other direction. Continue walking from side to side until time is up.
- Extend the exercise by 30 seconds or more if you need a little more difficulty.
5. Kickboxing punches
Any athlete who has ever taken classes in a ring or done kickboxing cardio knows that striking exercises burn a lot of calories. At the same time, they tone and strengthen your arms and upper back.
How to do it step by step:
- Start by getting into a position with your feet hip-width apart.
- Raise your right arm at a 45-degree angle, with your fist just below your jaw.
- Extend your arm across your body while hitting your fist against an imaginary target in front of you. Power your punch but don’t overextend your shoulder muscles.
- Throw 15 strong punches with one arm, then switch to the other arm.
- Complete 4 sets for each arm.
6. Push-ups with twist
This exercise goes far beyond the standard push-up. This full-body exercise tones your arms, back, and shoulders.
How to do it step by step:
- Start in an elevated plank position, then lower yourself for a traditional push-up.
- Returning to the starting position, lift one arm off the ground and extend your hand upward.
- Roll onto your back, planting your free arm on the ground, but on the opposite side, just behind you.
- Raise your other hand up as you twist into an elevated plank position.
- Lower yourself into a pushup and repeat again (rotating from side to side).
- Complete 10 push-ups for one set. There are three series in total.
7. Side Plank
While the side plank is usually thought of as an oblique exercise, it also engages the shoulders and arms.
How to do it step by step:
- Lie on your right side on the floor and lift your core.
- Press your forearm into the floor for stability. Your supporting arm and shoulder should be at a 90-degree angle.
- Extend your legs and then support yourself with the help of your feet. Your torso should form a relatively straight line with your neck, head, and legs.
- Squeeze your arm as you stretch it up as far as you can.
- Hold the position for 30 seconds and then switch to the left side for 30 more seconds.
- Complete 2 sets for each side.
8. Superman
This is a fairly complete exercise that does not require any training equipment. It helps strengthen your lower back, glutes, and shoulders.
How to do it step by step:
- Lie face down with your arms and legs extended.
- Engage your glutes and shoulders while simultaneously lifting your arms, chest, and legs off the floor.
- Hold this up position for 3 seconds. You will look like Superman flying through the air (hence the name of the exercise).
- Slowly return to the starting position.
- Complete 10 superman during a series. There are 3 series in total.
These easy, at-home arm workouts require no equipment. Get stronger, more defined arms with these simple exercises. Consistency is key! Perform these exercises three to four times per week. Start today—your strongest arms are just a few push-ups away!
