Arm workouts without weights that you can do at Home

If tightening and toning the arms is on your list of summer goals, try adding these arm workouts without weights to your fitness regimen two times a week.

Traditionally, when you do free weight arm exercises, you need some equipment like dumbbells or bands to curl and flex your biceps and triceps. But, it is totally possible to sculpt your upper body and perform arm exercises without weights and see the same type of results you typically expect from dumbbells, bands, or machines. 

Arm workouts without weights that you can do at Home

Most arm workouts without weights are some version of push-ups, dip, and planks, which means they also require you to engage your core, so you’ll work those muscles at the same time. This means you might not feel the same concentrated burn in your arms like you would with, say, a shoulder press, and that’s totally OK.

Just because these equipment-free arm exercises don’t isolate the upper body doesn’t mean they aren’t working it. And trust us, you’ll feel the proof later.

While these exercises are useful for anyone, no matter your fitness level, they’re especially good for beginners.

The good news is that by adding the right exercises to your workout routine, you can start strengthening the muscles in your arms rather quickly.

Body weight Exercises for arms

Use can simply and effectively train your arms muscle by using this bodyweight exercise for arms at home and use does not need any pieces of equipment for this also.

There are many other benefits of training at home such as:

  • No gym members required,
  • Provide more flexibility as you can train as per your schedule,
  • Required limited space.
Arm workouts without weights

Benefits Arm workouts without weights (Bodyweight)

Several advantages come from incorporating Arm workouts without weights at Home into your biceps workouts plan.

  • Arm workouts without weights allow for greater joint safety and stabilization.
  • It affords a greater level of variety, which prevents physical and mental burnout.
  • It’s allow unilateral training (training one limb at a time), increase core stability for athletes, and improve any muscular imbalances.
  • Arm workouts without weights allow the joints to move naturally within their range of motion by creating more joint stability.
  • Arm workouts without weights are perfect for the at-home exerciser with the limited space.

Here are the best arm workouts without weights to help you build arm without iron. You can use these as part of a regular workout or as a standalone circuit.

1. Knee push-up

The knee push-up, also known as a modified push-up, is a bodyweight exercise that works for muscle groups throughout your upper body.

The knee push-up is a brilliant exercise for beginners. If you’re having trouble performing a full push-up, practice an easier push-up variation, the knee push-up.

Knee push-up
Execution Technique
  1. Kneel on the floor. Extend arms and put hands shoulder-width apart on the floor in front of you.
  2. Lower yourself by flexing your elbows so that your chest comes within a few inches of the floor, making sure your body is in a straight line from your head to your knees.
  3. Raise your body to the starting position by pushing up with your arms.
  4. Repeat the desired number of repetitions.
Tips
  • Focus on keeping your muscles active even when you’re lowering to the floor.
  • Keep your back straight — never rounded! — throughout the move.
  • Tighten your abs and butt to work your core during push-ups.

2. Kneeling bodyweight triceps extension

kneeling bodyweight triceps extension is one of the best triceps exercises to isolate your triceps brachii in the absence of dumbbells, barbells, and weight machines. It’s an ideal beginner’s exercise for those who have limited upper body strength and it can be used to build both muscle and strength progressively.

To make the kneeling bodyweight triceps extension exercise more difficult, either move your knees backward or lean forward so that more of your body weight is over your hands.

Kneeling bodyweight triceps extension
Execution Technique
  1. Get on all fours with your hands together under your chest
  2. Lower your elbows to the floor, shoulder-width apart.
  3. Lean forward so that your body weight is supported by your elbows. Exhale as you push your body off the floor by extending your elbows.
  4. Inhale as you lower your elbows to the starting position by flexing your elbows. Repeat the desired number of repetitions.
Tips
  • Keep your elbows tucked in to your body. Do not flare them out.
  • Stop the exercise if you feel pain in your wrists

3. Inverted Row

The inverted row is another name for bodyweight rows. It’s also known as an Australian pull-up. The inverted row puts your body in a horizontal position, making it easier to perform.

In the gym, most people do this exercise on the smith machine.

But, you can also perform the inverted row at home by lying under a chair, holding the chair’s sides, and pulling yourself up.

Inverted Row
Execution Technique
  1. Adjust the height of the chair and bar so that it’s a little higher than arm’s length from the floor.
  2. Lie under the bar with your legs and body straight. Grasp the bar with an overhand grip that’s a little wider than shoulder width.
  3. Keeping your legs and body straight, exhale as you pull your chest up to the bar. Hold for a count of two and squeeze your back muscles.
  4. Inhale as you lower your body until your arms and shoulders are fully extended. Repeat.
Tips
  • Do not allow your butt to sag. Flex your tummy, squeeze your butt cheeks, and keep your body stiff from your head to your toe.
  • Do not allow your elbows to flail. Grab the bar with your hands slightly closer together and keeping your elbows at an angle to your body, similar to doing a bench-press.
  • Make sure you go down completely. Lower your body and ensure the arms are extended and raise your body until you touch the chest touches the bar.

4. Standard Push Up

Push-Ups is the best bodyweight calisthenics exercise to build your entire upper body, shoulders, chest, and arms. Check how to do them correctly and blast your muscles at home or at Gym.

Do push-ups to build muscle and strength in the chest, shoulders, and arms. Push-Ups can be a real challenge if done in various forms. Intensity is the key here to Build Muscle and Strength.

Push Ups
Execution Technique
  1. Lay face down on the ground with your legs straight, and arms supporting the upper body. Keep your knees off the ground.
  2. Raise yourself off the ground straightening your elbows and your arms. But keep your elbows close to your body.
  3. Raise until your elbows are locked, and pause for a moment at the top of the movement.
  4. Now, lower your body under slow sustained motion, feeling the motion all the way down until your chest is very close to the ground.
Tips
  • Exhale while you exert.
  • For more variations, you do incline push-ups, decline ups.

5. Shoulder Tap Push Up

The shoulder tap push-up is a variation of the push-up that challenges the core to a greater extent than its traditional counterpart. Shoulder Tap Push-Up is a full-body strength move that focuses on your arms and chest while also strengthening your core.

Once you have the ability to do at least 10 full push-ups, you should be able to start incorporating some shoulder taps into the mix. Be sure to rely on the strength of your core for most of the move.

Shoulder Tap Push Ups
Execution Technique
  1. Start in a high plank position with your palms flat on the floor, hands shoulder-width apart, shoulders stacked directly above your wrists, legs extended behind you
  2. Lower yourself by flexing your elbows so that your chest comes within a few inches of the floor, making sure your body is in a straight line from your head to your knees.
  3. Raise your body to the starting position by pushing up with your arms. Tap your left hand to your right shoulder while engaging your core and glutes to keep your hips as still as possible.
  4. Place it back on the floor and repeat your next push up and shoulder tap with another hand.
Tips
  • Tighten your core, engage your glutes, and keep your spine, head and neck aligned.
  • Do not let your lower back sag or your butt rise. Ensure your body is straight and rigid.
  • Your arms should resemble an arrow in the bottom position, not a “T”

6. Bicep Leg Curl

The bicep leg curl is a very effective bodyweight isolation exercise for building muscle and strength. Sometimes we just don’t have access to equipment, but that’s not an issue with the bicep leg curl, as you only need your arms and legs.

Bicep Leg Curl
Execution Technique
  1. Begin by sitting on a chair as close to the edge as possible. Then, place your right hand under your left thigh at the crease between your hamstrings and calves.
  2. Slowly curl your right up as high as you can. Exhale during this portion of the exercise.
  3. Hold for a couple of seconds. Then, slowly lower your leg back down, so your foot is just above the ground. Inhale during this portion of the exercise.
  4. Repeat for the desired number of reps. Repeat the exercise with your left arm.
Tips
  • Try to get as much range of motion as possible.
  • You can perform a variation of the bicep leg curl lying down.

7. Bench Dips

A bench dip is a medium-intensity exercise that uses your own bodyweight to strengthen your triceps. Bench dips are fairly simple to learn and can be done almost anywhere, making them bodyweight shoulder exercises for home-workout.

This is one of the simple and best body exercise, must add this bodyweight exercises in your arm workouts without weights workout regime.

Bench Dip
Execution Technique
  1. Place your hands on the side of a flat bench so that your body is perpendicular to the bench when you place your feet out in front of you.
  2. Only your heels should be on the floor and your legs should be straight. keep your knees and hips bent.
  3. Your arms should be fully extended with just your palms on the bench.
  4. Bend your elbows to lower your body down until your elbows reach 90 degrees.
  5. Now extend your arms to lift your body back to the starting position, flexing your triceps hard at the top.
Tips
  • Really squeeze the triceps at the top of the movement to get the most out of this exercise.
  • Do not dip down too low as it places unnecessary strain on the shoulder joints.

8. Pike Push Up

Pike Push-ups aka shoulder push-up is a variation of the push-up that increases strength and stability in the shoulders and triceps. Performing the exercise in a more upright position will target the shoulders more than the chest.

The pike push-up looks like a mash-up of Downward-Facing Dog and Dolphin Pose, and this move can build major strength.

Pike Push Up
Instructions
  1. Start in a standard pushup position with your hands slightly wider than shoulder-width apart and elbows completely locked out.
  2. Lift hips up and back until your body forms an inverted V shape. Keep arms and legs as straight as possible.
  3. Slowly lower the top of your head towards the ground. Once your head is about to make contact with the ground, pause for a second.
  4. Then slowly push back up until your arms are straight and you’re in the inverted V position.
Tips
  • Make sure you maintain control throughout the movement.
  • Keep your back neutral and knees straight throughout the exercise.
  • To make the pike push-up easier, you can place your hands on a block or a higher surface than your feet, as this reduces resistance.

9. Crab Walk

The Crab Walk is an excellent full-body exercise that particularly works the upper arms, shoulders, upper legs, and core. The Crab Walk is excellent for toning, effectively targeting all your muscle groups and working them hard to build strength.

Moves like the crab walk are great total-body exercises that don’t require any additional equipment, making them ideal moves to perform when you don’t have a lot of time or fitness gear on hand. Must add these arm workouts without weights in your workout regime.

Crab Walk
Execution Technique
  1. Position your hands and feet so that they are flat on the ground, and you are face up.
  2. Lift your butt up off the ground by tightening your gluteal muscles.
  3. Begin “walking” by first moving your hands and then your feet.
  4. Avoid excessive shoulder strain by moving your hands no more than 6 to 8 inches (15 to 20 cm) at a time.
Tips
  • As a caution, do not let your feet get moving too fast for your upper body so as not to injure your shoulders.
  • Control your movements

10. Chin Up

The chin-up is a strength training exercise. This is a bodyweight exercise that can induce serious muscle growth of the biceps and back. In this exercise, the palms are faced towards the body. Since the lifter is pulling their own bodyweight, the biceps are usually exposed to loads heavier than what one can lift with a barbell.

Isometric Chin-ups bodyweight bicep exercises
Execution Technique
  1. Grasp a pull-up bar with an underhand grip, hands shoulder-width apart or slightly narrower.
  2. Straighten your arms, keep your knees bent and cross your lower legs.
  3. Retract your shoulder blades and pull your body up until your chin becomes aligned with the bar.
  4. Pause for one to two seconds at the top, with the biceps under maximum tension. Slowly lower to the start position.
Tips
  • Don’t get in the habit of doing half reps and chasing numbers.
  • Lower to almost full extension of the elbow but avoid locking out completely.

11. Clapping push-up

Clapping Push-ups aka Plyometric (plyo) push up is the advanced exercise that works your chest, triceps, abs, and shoulders. With this type of pushup, a “jumping” element is added to the exercise to make it more challenging and explosive.

Plyo pushups can help burn fat and build muscle. Many athletes perform them to help improve their athletic performance by building strength, endurance, and speed.

Clapping push-up
Execution Technique
  1. Start in a standard Push-Ups with your palms flat on the floor, hands shoulder-width apart, shoulders stacked directly above your wrists, legs extended behind you.
  2. Your body should form a straight line from your shoulders to your ankles. Brace your core by contracting your abs.
  3. Start to lower your body as if you’re going to do a pushup until your chest is almost touching the floor.
  4. Reverse the motion by pushing hard through the palms, just as your arms reach full extension, pull your hands up off the floor. Rapidly clapping the hands together and placing them back in the original position before your body falls back to the ground.
Tips
  • Be sure to exhale when exploding off the ground and inhaling on the way down.
  • Do not let the elbows flare out. Keep the elbows close to your sides throughout.
  • Keep the core tight and back flat throughout the movement.

12. Parallel Bar Triceps Dip

Parallel bar triceps dips are one of the most effective compound movements for the upper body pushing muscles in the chest and triceps especially.

When performed on narrow parallel bars with elbows back and your torso upright, the dip becomes one of the best bodyweight exercises for building triceps mass.

Parallel Bar Triceps Dip
Execution Technique
  1. Grasp the dip bars with your arms extended and locked. Keep your body as vertical as possible to keep the emphasis on the triceps and away from the chest.
  2. Keep your elbows as close to your sides as possible as you bend them to lower your body down until your upper arms are about parallel to the floor.
  3.  Press your hands forcefully into the bars to extend your arms and raise your body back up.
  4. Repeat for the recommended number of repetitions.
Tips
  • Do not lock out your elbows at the top of the movement.
  • To focus effort on the triceps, keep your body upright and elbows tucked in.

13. Plank to Push-up

A Plank to Push-up is a full-body exercise and variation of a plank. The move takes a standard plank to the next level by adding an element of controlled, moving arm work.

Maintaining a plank position, you alternate between a forearm plank and a high plank. This exercise serves as an excellent core and triceps strengthener.

Plank to Pushup
Execution Technique
  1. Lie face down on an exercise mat with hands should be shoulder-width apart; your knees should be about hip-width apart, your head facing forward, and palms flat on the floor.
  2. Start to get in a pushup position, bend your elbows and rest your weight on your forearms instead of on your hands.
  3. Keep your core, butt, and quads tight, and avoid arching your back. Your body should form a straight line from your shoulders to your ankles.
  4. Brace your core by contracting your abs as if you were about to be punched in the gut. Press your body up into the top position of a pushup by extending your arms one at a time.
  5. Pause, then reverse the movement and return to your elbows. That’s 1 rep
Tips
  • Keep your legs and body straight.
  • Avoid letting your hips sag during the exercise
  • Squeeze your abs and glutes throughout the movement for stability.

14. High Side Plank

A High side plank strengthens your obliques and entire core and helps you work your way to a flatter tummy and stronger back. Side planks also strengthen your shoulders, arms, and upper back muscles.

A side plank exercise is a way to shape and tone your waistline, but it also targets your hips, core, and all stabilizer muscles. It challenges your balance by requiring these stabilizers to activate and work as you hold your plank and pull your muscles in.

High Side Plank exercise
Execution Technique
  1. Get in a side plank position by lying on your right side on the floor with your left foot rested on top right foot and your left arm rested on top of your left side.
  2. Raise your body by placing your right palm flat on the floor so that it’s perpendicular to your torso. Lift your torso until your right arm is straight underneath you.
  3. In this position, only your right arm and the right foot are making contact with the floor and your body forms a diagonal line that is at about a 20-degree angle to the floor.
  4. Keep your abs pulled in tight and hold this position for as long as you can and then repeat on the left side.
Tips
  • Keep your legs and body straight.
  • Avoid letting your hips sag during the exercise.
  • Squeeze your abs and glutes throughout the movement for stability.

15. Rolling Side Plank

The rolling side plank is a core stability exercise that improves strength and endurance throughout the core with an emphasis on the obliques. The exercise also increases strength in the lower back and shoulders.

The rolling—or side-to-side—plank involves switching between left and right side plank with a brief forearm plank in between (whew). Combining the three poses into one fluid movement works all of the muscles in your core and challenges your stability

Rolling Side Plank
Execution Technique
  1. Lie face down on an exercise mat with hands should be shoulder-width apart; your knees should be about hip-width apart, your head facing forward, and palms flat on the floor.
  2. Start to get in a pushup position, bend your elbows and rest your weight on your forearms instead of on your hands.
  3. Keep your core, butt, and quads tight, and avoid arching your back. Your body should form a straight line from your shoulders to your ankles.
  4. Now roll to your left forearm into a side plank with your right arm raised above you. Then roll back to the original plank position.
  5. Roll to your right forearm into a side plank with your left arm raised above you, and then return to the original plank.
Tips
  • Squeeze your abs and glutes throughout the movement to provide more stability.
  • Avoid letting your hips sag during the exercise
  • Do not let your hips sag during any part of the movement.

16. Inchworm

The Inchworm is a full-body exercise that increases strength and flexibility. Your body weight is the only gym equipment you need to make this low-impact exercise highly effective. Inspired by the rhythmic movements of inchworms, this move covers all the bases: core, arms, chest, and upper back.

The inchworm exercise offers a little bit of everything—it helps strengthen the muscles of your anterior chain (the front half of your body) while stretching the muscles of your posterior chain (the back half of your body.

Inchworm
Execution Technique
  1. Stand tall, your feet hip-distance apart. Hinge forward at your hips and place your palms on the mat. You can bend your knees if needed to get your palms flat on the floor.
  2. Walk your hands forward so that you’re in high plank. your body should form a straight line from your shoulders to your ankles. Brace your core by contracting your abs.
  3. Walk your hands back in toward your feet, keeping your legs as straight as possible.
  4. Roll back up to a standing position.
Tips
  • Try to prevent your torso from swaying from side to side during the exercise.
  • Do not let your lower back sag or your butt rise. Ensure your body is straight and rigid.
  • Keep your legs straight, don’t let your hips sag, and maintain a neutral spine.
  • Your neck should be in line with your body, not tilted up, which could strain the neck.

17. Lateral Plank Walk

The Lateral Plank Walk is a full-body exercise that mainly targets your core and shoulders. Take a walk on the wild side as well, as wild as a plank can get. This move intensely engages your core like a classic plank, but the side-to-side motion works your arms and delts, too. Plus, it’ll challenge your balance and stability.

The faster you “walk,” the more challenging this will be cardiovascular. Slow down if you need to dial down the intensity a bit.

Lateral Plank Walk exercise
Execution Technique
  1. Start in a high plank position with your palms flat on the floor, hands shoulder-width apart, shoulders stacked directly above your wrists, legs extended behind you
  2. Your body should form a straight line from your shoulders to your ankles. Brace your core by contracting your abs as if you were about to be punched in the gut.
  3. Take a step to the right starting with your right hand and right foot and following with your left hand and foot, maintaining a plank position as you move.
  4. Do a set amount of reps in one direction, and then repeat the same number of reps moving in the opposite direction.
Tips
  • Do not let your lower back sag or your butt rise. Ensure your body is straight and rigid.
  • Keep your glutes and core muscles contracted.
  • Your neck should be in line with your body, not tilted up, which could strain the neck.

Frequently Asked Questions (FAQ’s)

Q. How often should we work on our arms?

A. Arm workout can be done at least 2 days a week, with a minimum of 48-72 hours rest in between.

Q. Is it normal for my arms to pain after the workout?

A. It’s not normal to have pain in your arms after a workout. What you should be feeling is mild soreness and not pain.

Q. How to combine bicep exercises into a great home workout:

  • Choose three of the exercises and do 8-12 repetitions.
  • Do three sets of each exercise, with 90-120 seconds of rest between sets.
  • During isometric exercises, try to hold the position as long as possible. Repeat this three times with 90-120 seconds of rest between sets.

Takeaway

For anyone interested in Arms strength and gain muscle, these arm workouts without weights are highly recommended. It not only allows for targeted muscle development, but also provides strength. It is easy to do and requires no more scientific details. If done consistently, the results will speak by themselves.

Thanks for reading, enjoy working arm workouts without weights!

Stay Fit, Live a Happy and Healthy Life

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