15 Best Arm Exercises without Equipment or Weights to Build Muscles

Wondering how you can build your arm muscles without equipment or how to shape your arms without weights? The best way to lose arm fat and build muscles is with arm workouts. Arm exercises without equipment help tone and strengthen the arms.

Honestly, it is not easy to work all your arm muscles without equipment. So arm exercises without equipment or weights will only target certain muscles like the shoulder muscles and the triceps.

Fortunately, you may perform arm workouts at home without weights to get the same advantages. You did really hear correctly! The only thing you need is your body weight. You don’t need dumbbells or Resistance Band Exercises for Arm Workouts.

Which muscles are we targeting during arm exercises without equipment? Your arm from the hand and wrist to your shoulder has multiple muscles. The movement of arms is determined by the chest and shoulder muscles.

The chest, upper back and shoulder muscles are not usually considered as the Target Arm Muscles during arm exercises. However, they are vital to virtually every movement or stabilizing force when the arm is used to perform tasks.

To eliminate arm fat quickly, use these 10 potent arm exercises no weights. I will also discuss 5 arm exercises for women and 5 arm toning exercises for females without weights.

Arm Exercises without Equipment to Build Muscles

push-ups Arm Exercises without Equipment

1. Diamond Push-Ups

Although they are not simple, diamond push-ups are among the greatest triceps workouts you can perform when done correctly.

Regular push-ups engage the chest and triceps and include holding your hands around shoulder-width apart. The diamond push-up puts the focus on your triceps rather than your chest by bringing your hands together and maintaining your elbows close to your torso.

Here’s how to go about it: Start in a push-up posture, making a diamond formation with your thumbs and index fingers on each hand.

Lower yourself till your chest contacts the backs of your hands while keeping your elbows as close to your sides as you can. Throughout, keep your abdominal, glute, and thigh muscles firm.

dips Dips Arm Muscles

2. Dips

Another excellent exercise that works the chest and triceps to varying degrees, depending on the variant you select, is the dip.

Bench dips are a fantastic place to start for most individuals, but since the parallel bar dip incorporates more muscles, your end aim should be to progress to it.

One disadvantage of the parallel bar dip is that you must locate a suitable location to do it. If you can’t find any parallel bars on your playground, you may use the corner of a countertop or even the backs of two sturdy chairs. With your feet on one bench or chair and your hands on the other, balance the two.

3. Triceps Extension

The push-up and dip are examples of compound workouts that are excellent because they train many muscles simultaneously.

However, single-joint, or isolation, exercises may also train a particular muscle while addressing any deficiencies or imbalances as part of a well-rounded program. These are the procedures:

Your hands should be about 6 inches apart when you stand in front of the surface. Let your body straighten out as you take a few steps back. To keep your body in a straight line, maintain your abs and glutes.

Now lean forward with your entire body, simply bending at the elbows, until your head is below your hands (as if you are trying to do an overhead triceps stretch). Keep your elbows close to your body throughout.

4. Chin-up

My favourite workout after the deadlift is the chin-up. Chin-ups are a fantastic back workout, much like the pull-up (palms facing away from you), but because of the different grip (palms facing each other or towards you), there is more emphasis on the biceps.

Because of the amount of weight involved and the range of motion, your arms are moving through, I’ve always thought chin-ups are better for building biceps than curls.

With your palms facing inward or outward with a grip that is closer than shoulder width, grasp the bar. To keep your body in a straight line, contract your glutes and abs (like a pillar). Pull your chest in the bar’s direction.

5. Inverted Row

The inverted row is my go-to back workout, even at the gym. Most likely, you’ve heard of the standard barbell row. Picking up a barbell, you stoop to your waist and raise the weight toward your chest.

When done correctly, it’s a terrific workout, but it becomes very challenging to maintain form as the weight increases.

That issue is resolved by the inverted row. You may gradually make the exercise harder without also raising the danger of injury because it’s a strenuous activity to botch.

It works the core and the back and is an excellent biceps workout, which is why it is listed here. Lie down on the ground next to a bar or table (which should be just above where you can reach from the ground).

Take an overhand hold on the edge of the table or the bar (palms facing AWAY from you). Keep your body in alignment by contracting your abs. Once your chest meets the bar or table, raise yourself up. Retrace your steps and do so.

6. Incline Push-ups

The standard push-up is elevated with an uphill push-up. With the aid of an exercise box or another piece of apparatus, your upper body is raised.

The difficulty level of incline push-ups may be higher than what you’re used to. The inclined posture primarily strengthens your chest muscles, but to protect your back, you’ll also need to use your core muscles.

In contrast to standard push-ups, which engage your chest, arms, and shoulders, incline push-ups focus more on your chest while relieving some of the strain from your arms and shoulders.

How to execute: Start on a solid chair in a high plank posture with your hands slightly wider than your shoulders. Bring your chest toward the chair while bending your arms like you would for a typical push-up.

Reposition your body to the beginning position by pushing. Ten times in total. Targeted muscles include the deltoid, lat, pec, triceps, and core.

Incline Push-ups arm exercises without equipment

7. Traditional Push-ups

Push-ups are the best exercise you can do to tone your upper body. A traditional push-up targets your shoulders, biceps, triceps, and forearms besides your chest.

Knee push-ups are a good option if you’re just starting off. Perform a minimum of four sets of 10 repetitions. If not, perform at least five sets of 25 repetitions each day to end your arm problems for good.

To do a standard push-up: Starting from a kneeling position, bring your feet together behind you on the floor or an exercise mat.

With your palms flat on the mat, your hands shoulder-width apart, and your fingers pointing forward or slightly turned in, places yourself in a high plank, the peak of a push-up. Your hands should be positioned in front of your shoulders. Your back should lie flat, and your feet should be aligned behind you. Keep your stomach in.

Slowly bring your body down to the ground. Keep your body tight and your head in line with your spine. Keep your hips from rising or letting your low back drop.

Once your chest or chin touches the earth, continue to descend. During the downward motion, your elbows may extend.

Use your arms to push upward. Continue pushing until you are back in the plank position at the peak of the push-up and your arms are fully extended at your elbows.

Repetition of the descending motion Start with 10 push-ups or as many as you can complete with correct technique, then increase the number as your strength increases.

The Forearm Plank push ups seven-minute workout

8. The Forearm Plank

On all fours, begin. As you descend, place your shoulders precisely above your elbows. Step your feet back and into a forearm plank.

Your body will create a long, straight line if you pull your shoulders back and down while also using your abdominal muscles to maintain your hips in alignment with your shoulders. For support, tighten your glutes and legs. Hold this posture for a minute.

9. Decline Push-up

The basic push-up is modified by the decline push-up. With your feet on an elevated platform and your torso angled downward, you perform it.

When performing push-ups in this posture, you engage more of your top chest muscles and front shoulders.

Your torso should be in a high plank posture, your hands should be on the ground, and your feet should be positioned in a firm chair.

Be careful not to overextend your back as you lower your chest toward the floor. Take a deep breath out, and then raise your arms straight up.

10. Reverse Bodyweight Fly

Stand with your feet hip-width apart and lean back about 45 degrees. The arms should be straight down in front of the chest and fisted.

Open your arms wide and raise them to shoulder height by supporting yourself with your upper back.  Resume from the original location.

5 Arm Toning Exercise for Females without Weights

Do you want to have a tone arms workout without equipment and is completely body weight? All you need is yourself with very minimum space and something soft because you are going to be on the ground. Lets go through 5 arm toning exercises for females without weights.

1. Cactus Arms

Another shoulder protection exercise with the arms aligned in an L shape at shoulder level is Cactus Arms Flow Close Up. It resembles the dynamic shoulder blade movements used in shoulder abduction and adduction quite a bit. Close-up, but with the arm movement being present and active.

Step out onto the mat with your feet hip-width apart. To create a 90-degree angle, bring your elbows together and up. While maintaining core stability, spread your elbows as widely as you can. Bring them back together after that. A rep is one.

2. Side Plank with Resistance Bands

Holding onto the resistance band’s tubes, choke up before lowering yourself to a full plank on your mat. Put your weight on the left side of your body as you draw the band out to the side and up to the sky into a side plank position.

Consider doing back shoulder flies with that band. Switch sides when each repeat is completed.

3. Forward Resistance Band Raise

Your shoulders will get stronger overall, but notably in the front deltoids. Always maintain a small bend in your elbows. Return to the starting position slowly and gently after stopping at the peak to feel the muscle tense.

Place the resistance band beneath your front foot, standing with one foot slightly in front of the other. Raise your arms straight in front of you to shoulder height, gripping a handle in each hand in an overhand grasp with the palms facing towards your thighs. Retrace your steps to the beginning.

4. Resistance Band Triceps Extension

To secure the band to the ground, place one foot in the middle of it while grasping both grips. Your knuckles should face the floor when you position your hands behind your head. Both of your elbows should face toward your head.

Keep your elbows as close to your head as you can while extending your arms to elevate your hands. Just before your elbows lock out, stop. Cut the length of the band between your foot and hand if there isn’t enough resistance. After bringing it down, repeat.

5. Triceps Kick Back With Resistance Bands.

This exercise primarily tones your triceps while activating your core. Squeeze the band at the top while keeping your knees slightly bent, then gently and gradually lower yourself.

When you are standing with your feet hip-width apart, place the resistance band of them. Each hand should hold a handle with the palms facing in.

Keep your back flat and your core tight while bending your arms to 90 degrees.

Return to your starting posture by extending your arms straight back behind you while maintaining your elbows close to your sides.

Wrapping Up

Working your arms is as important as working other parts of your body.
Since most of the exercises are done without weights, your body weight plays the most important role here.

Compound exercises like push-ups work your arms as well as your chest simultaneously, dips which work your triceps and shoulders as well.
Following up these exercises will greatly help not only your arms but most of your body and, most importantly, your core

FAQs about Arm Exercises Without Equipment

What Cardio Is Good For Arms?

Weightlifting is a great exercise to burn calories and tone your arms. Compound, multi-joint workouts like chest presses, lat pull-down, and shoulder presses can help you burn the most calories. You may also concentrate on the specific muscles you want to tone with movements like triceps kickbacks, lateral raises, and biceps curls.

How Do You Do Cardio On Your Arms?

Arm circles are suitable for all skill levels and may be done while seated or standing. To execute, the arms should be turned in a circle in both the clockwise and counterclockwise directions. The motion could mimic a backstroke or a butterfly.

A person who has trouble moving their arms can do it by extending them out to the sides and making tiny circles.

Can Cardio Tone Your Arms?

You can burn calories and tone your arms at the same time. Consider tackling workouts like rock climbing, boxing, calisthenics, swimming, kayaking and rowing (or using a rowing machine).

Is It Better To Do Cardio On An Arms Day?

Cardiovascular exercise is also a necessary component of an efficient arm-toning workout routine. I advise my clients to engage in cardio at least twice a week, besides arm exercises at least three times a week to help them burn calories and develop muscle.

What Cardio Loses Arm Fat?

You can achieve your daily cardio targets by jogging, riding, rowing, swimming, jumping rope, or dancing. Summary Over time, cardio can help you decrease arm fat by increasing weight reduction and fat burning.

Can You Tone Your Arms in 2 Weeks?

It is likely, however, to exercise all your muscles, not just your biceps. Because we rarely use our triceps in daily activities so, they are seriously underdeveloped. Weaker muscles adapt fast to exercise, and you can start seeing effects in as little as two weeks.


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