25 killer arm exercises without weights to tone your flabby arms

Arms workouts without weights

I understand your problem…

You have a zillion things to do daily like giving time to family, friends, career, travel and reading your favorite book. With all that, it could be tough taking out even a few minutes for the gym and so at-home exercises without weights could be a good option.

But all that should not be at the cost of your fitness. You don’t always need a sophisticated gym to work your muscles of arms, legs or abs, at least not to tone your arms.

There are a lot of “arm exercises without weights” that can fit your tight schedule and need not even a little equipment from the gym. All they require you are your body (arms), a little space, and your willingness to do.

So, are you ready to tone your flabby arms at home and save time going for the gym? Then don’t miss out on some of the best arms exercises that you can do at home without compromising your fitness.

At home Arms workouts: What you need to know?

At home arm workouts tips

Important Note

To be totally clear, it’s hard to work all of the muscles in your arms without weights, so equipment-free arm exercises are only going to be able to target certain areas i.e the tops of the shoulders (the deltoids) and the triceps, not your biceps because they need some external resistance to work against.

To really get those big biceps & triceps and six-pack abs, having specialist gym equipment is a must. But the exercises listed here are definitely useful for hitting some key muscle groups when you don’t have access to equipment and they are particularly a good-start for beginners.

An important benefit of working your body without weights is that it teaches you to perform those muscles workout properly and can save you from harms of heavier lifting when you are starting out.

Remember:

A few of these exercises may need following things

  • a surface,
  •  a box,  
  • bench, 
  • or step,
  • a stair in your house,
  •  your sofa,  a
  • park bench etc

Best Arms exercises without equipment at home

Best Arm exercises without equipment

The following are some of the best upper body exercises without weights to do at home. 

1. Push-ups

How to dot it?

  1. Start with a high plank such that your palms are flat, hands kept wider as shoulder, stacked up shoulders just above your wrists, with legs just stretched behind you, and your glutes and core involved physically
  2. Now, in this position, bend your elbows and get them to lower your chest to the ground. You can even drop to your knees if you feel are unable to do with full force.
  3. Finally, using the palms of your hands, push your body up by fully straightening your arms. This completes one rep.

Muscles targeted:

  •  core, 
  • pectorals, 
  • deltoids, 
  • Triceps.

2. Incline push-ups

How to do it?

  1. Start by getting yourself into a high plank position such that your hands are on a box, step or any available bench, with your palms just flat, hands as wider as shoulders and shoulders just stacked directly right up above your wrists.
  2. Now, while you are in this position, extend your legs right behind you, with your both feet kept apart by hip-width. Engage your glutes and core now.
  3. Now, get your body to lower down by bending your elbows to the chest levels.
  4. Finally, using the palms of your hands, push to straighten your arms. This completes one rep.

Muscles targeted:

  • Core, 
  • Deltoids
  • Pectorals
  • Triceps

 

3. Decline Push-ups

How to do it?

  1. Starby by placing your toes either on a bench, box or a step.
  2. Now, get yourself in a high plank position such that your hand’s palms are flat, hands as wider as shoulder, shoulder stacked just above your wrists, and your core and glutes muscles full involved in the work.
  3. Now, bend your elbows, and get your chest to lower down to the ground level.
  4. Finally, using the palms of your hands, push up your body and straighten your arms. This completes one rep.

Muscles targeted:

  • Pectorals
  • Core,
  • Deltoids
  • Triceps

 

4. Plank

How to do it?

  1. Start with your palms lying flat on the floor, your hands as wider as shoulder and your shoulder just stacked directly right above your wrists.
  2. Nows, keeping your feet at hips width, fully extend your legs which are just behind you.
  3. Now, tuck your tailbone, while engaging your core, quads muscles and but involved in the process.
  4. Finally, hold one here for a given time and go back to the original position.

Muscles targeted:

  • Deltoids
  • Latissiumus
  • dorsi, 
  • Glutes
  • core

 

5. Side Plank

How to do it?

  1. Start by lying down on your right side such that your right side shoulder is having your hands right underneath them.
  2. Now, extend your legs and get your foot to stack on each other and on the right side, and then get your abs to squeeze and use glutes to lift your hips above the ground.
  3. Now, by extending your left hand, try straightening up towards the ceiling.
  4. Finally, hold on here for a few moments and return back to the original position.

Muscles targeted:

  • Core
  • Latissimus dorsi
  • deltoids

6. Plank Up-Down

How to do it?

  1. Starting in a high plank with your palms lying flat on the floor, your hands as wider as shoulder and your shoulder just stacked directly right above your wrists and your core and glutes muscles fully engaged in the process and your feet kept at your hips’ width.
  2. Now, lower your left arm such that your forearm is touching the ground.
  3. Do the same with your right such that your full engaged in a forearm plank position.
  4. Now, reverse yourself to get back to high plank again but make sure that your hips are not moving at all. This completes one rep.
  5. If you feel difficulty doing this, you can try further widening your legs

 Muscles targeted:

  • Deltoids
  • Latissimus dorsi
  • Triceps
  • Glutes
  • core

7. Bicep curls to push press

How to do it?

  1. Start with your feet being kept as wide as your body and your back kept upright and still.
  2.  Now while holding any office object in your hand and your palm facing against your body, keep your arm stretched down to your one side.
  3. Now, while keeping your elbow as close to the body as possible while you are curling, lift the handheld object up to your shoulder in a very controlled way.
  4. Now, press the hand-held object upside way above your head, turn your hand outside so that your palm and wrist are just pointing towards the ceiling. In this position, keep your arms extended all the way for the top.
  5. Now, slowly bring your object down to get it in a position such that, it is at your on of the side you just started. This will complete one movement.
  6. Try doing almost 6 reps each of your sides with a different arm.

 

8. Inchworm

How to do it?

  • Start by standing upright in a way that your feet are as wide as your whole body and arms are lurking at sides of your body.
  • Now start by bending by your waistline and place your hands on the ground.
  • Now, get your hands to move forward such that it comes in a high plank such that, your hands are kept flat, your wrists just stacked beneath your shoulder, and your glutes, quads muscles and your core muscles are fully involved in the movement.
  • Take a few seconds of rest in this state.
  • Finally, get your hands back on your feet and get yourself to stand up and return to the original position. This completes 1 rep

Muscles targeted

  • Deltoids
  • Latissimus dorsi
  • Glutes
  • core

9. Rolling pushups

How to do it?

  1. Start in an elevated plank situation and lower down further for a typical pushup.
  2. After coming back to your original position, get one of your arm to lift up the ground and get your hand extended towards the ceiling.
  3. Now, turn to your back by firmly fixating your one of the free arms on the ground just on the opposite side just behind you.
  4. Now, try lifting the other hand up towards the sky as you get your body to get into an elevated plank-like position.
  5. Now, get your other off the ground towards the sky such as to make for an elevated plank front.
  6. Now, get low down in a push-up position and repeat the whole movement. Curling your body side to side. This completes the whole exercise.
  7. Try completing about 12 pushups for a set and try doing at least 4 in total.

10. Burpee With Push-ups

How to do it?

  1. Start by getting your feet as wider as your shoulder and your arms just lowering on by your sides.
  2. Now squat down and try reaching forward to get your hands on the floor kept as wide as your shoulder.
  3. Now, kick out your legs just behind yourself into a high plank position while making sure that your hands are just stacked under your shoulders.
  4. Bend your arms with elbows to get your chest as close to the floor as possible, then again extend them to make them push up.
  5. Finally, jump your both feet front towards your hands such that you feel if you are in squat. Jump right up in the air trying to reach your arms overhead. That completes one complete rep.

Muscles targeted:

  • deltoids, 
  • triceps, 
  • pecs, 
  • core, 
  • Legs,
  • Butt

11. Shoulder Lift

How to do it?

  1. Begin with your feet standing at your body width apart and stretch your arms out at shoulder height while feeling a slight curve in your elbows while your hand palms are facing upside.
  2. Now, while keeping your shoulders unmoved and intact, lift one of your arms to about a few inches and then get back to the original position. This completes one rep of the exercise.  

12. Bodyweight Reverse Fly

How to do it?

  1. Start with your feet at your body’s width and get your hips to bend at 45 degrees.
  2. While making a fist with your palms, extend down your arms right in front of the chest.
  3. Now, while involving your upper back, open your arms out wide enough to get them elevated to your shoulder height.
  4. Return to starting position and repeat.

13. Mountain Climber With Twist

How to do it?

  1. Start by getting your body in a high plank position, such that your core, wrists make a straight and upright line from your feet to lower legs.
  2. Now, pull your right knee towards your left elbow before returning to a starting position.
  3. Similarly, pull your left knee towards your left elbow, before returning to the original position. This completes 1 rep. Please make sure to alternate your legs.

 

14. Diamond Push-ups

How to do it?

  1. Begin with getting your body set up in a high plank position in a way that your hand’s palms are flat, your hands as wider as your shoulders which are just stacked directly above your hand wrists, your legs extended while making sure your core and glutes are completely involved.
  2. Get your hands together with such that your hand thumbs and forefingers make a triangle.
  3. Now get your chest to the ground level by bending your shoulders.
  4. Now, extend your arms and push your body up with full force. This will complete one step.

Muscles targeted:

  • Triceps
  • Deltoids
  • pecs

 

15. Plank Jack

How to do it?

  1. Begin with getting your body set up in a high plank-like situation, such that your hand’s palms are kept flat, your hands kept at the width of your shoulder, your shoulders just stacked together right above your wrists, and your core and glutes muscles completely involved.
  2. Now, jump up with force of your feet as you do in jumping jacks.
  3. Make sure to not allow your butt and hips to come back as you jump. This will complete one rep.

Muscles targeted

  • Deltoids
  • Latissimusus dorsi
  • Triceps
  • Glutes
  • Hips
  • Glutes
  • core

16. Triceps Box Dip

How to do it?

  1. Start by setting up on the floor such that your knees are bent and your feet are kept flat and you are leaning against a box or stair step.
  2. Now, place your hands onto the box while fingers are pointing towards your body.
  3. Now extend your arms and try lifting your butt with power, then bend your elbows to get your body to lower in such a way that it looks if you are sitting down completely. This will complete one rep.

Muscles targeted:

  • Triceps 
  • Pecs

 

17. Bodyweight Triceps Dip

How to do it?

  • Start by sitting on the ground in such a position that, our feet are right in front of you and your legs and knees bend.
  • Now, put the palms of your hand on the ground just under your shoulder position while your hand fingers are facing you.
  • Now, extend your arms to lift your rear, then without making yourself sit down completely on the ground, just get your hand elbows to bend. This completes one rep of the exercise. 

Muscles targeted:

  • Triceps
  • pecs.

 

18. Push-ups

How to dot it?

  1. Start with a high plank such that your palms are flat, hands kept wider as shoulder, stacked up shoulders just above your wrists, with legs just stretched behind you, and your glutes and core involved physically
  2. Now, in this position, bend your elbows and get them to lower your chest to the ground. You can even drop to your knees if you feel are unable to do with full force.
  3. Finally, using the palms of your hands, push your body up by fully straightening your arms. This completes one rep

Muscles targeted:

  •  core, 
  • pectorals, 
  • deltoids, 
  • Triceps.

19. Lateral Plank Walk

How to do it?

  1. Begin with getting your body set up in a high plank-like situation, such that your hand’s palms are kept flat, your hands kept at the width of your shoulder, your shoulders just stacked together right above your wrists, and your core and glutes muscles completely involved.
  2. Now step yourself to right, guided by your right hand and foot by making a plank-like gradient as you are moving. This will complete one step.
  3. First, do all these reps in one direction and then do them again in the opposite direction.

Muscles targeted:

  • Deltoids
  • Latissmus dorsi
  • Triceps 
  • Glutes
  • core

 

20. Plank With Spinal Rotation

How to do it?

  1. Begin with getting your body set up in a high plank-like situation, such that your hand’s palms are kept flat, your hands kept at the width of your shoulder, your shoulders just stacked together right above your wrists, and your core and glutes muscles completely involved.
  2. Now, get your both feet to your body’s width.
  3. Now, try rotating your entire body to the right side just like side plank, such that your shoulder becomes stacked above your right wrist and your left hand is stretched one the ceiling side.
  4. Finally, pause here for a few seconds which then will complete your one step.

Muscles targeted:

  • Core
  • Glutes
  • Latissimus dorsi
  • deltoids

Best Arms toning workouts without weights

Arm toning workouts for women without weights

These exercises will build strength and tone your arms.

They will not be directly helping you to melt your arms fat but they can help you lose your overall body fat and revealed your muscles since you know more muscles greater ability to lift weights sand muscles also burn calories.

1.Dumbbell bench press

How to do it?

  1. Start by lying down on the ground with your feet firmly fixated on the ground. Keep in mind that your feet should be held firmly on the ground. If you can’t do it then try placing some plates under them to give a smooth and stable position.
  2. Now, try keeping your back spine in a neutral position but slightly curved and your core should be completely involved.
  3. Now, pull your shoulder blades away from your ears but slightly together. Make sure that your shoulders, heads, hips and your head should be firmly held to the bench.
  4. Now, keeping your arms firmly against your sides is lifting the dumbbells up and during this movement, your palm of hands should be facing upward at a 45-degree angle.
  5. Finally, slightly lower the dumbbells back to your chest levels while maintaining your elbows on your sides.make sure to keep these elbows firm to get your triceps involved in the process.

Muscles targeted:

  • Deltoids
  • Triceps
  • Lats

2. Narrow push-ups

How to do it?

  1. Begin with getting your body in a plank-like situation with your hands held just under your shoulders and your fingers pointing forward.
  2. Now, get your elbows to lower down no you’re either side and pointing towards your both feet.
  3. Now as you lower your chest to the ground level, maintain your shoulders, hips, and knees in an exact straight line.
  4. Now, push yourself back towards the starting position without making a bent in your lower back and making sure to lift both your shoulders and hips at the same time.
  5. Finally, this movement of exercise can be done through your knees either on a step or bench while keeping your hands under.
  6. Push yourself back up to the start without arching into your lower back. Your shoulders and hips should lift at the same time.
  7. This can also be done on your knees or a step bench under your hands

3. Battle ropes

How to do it?

  1. Start with your both feet kept as wider as your body, your knees bent a little and your back maintained in a straight upright way.
  2. Now, grab the robes by your both hands and try producing a wave as you would play when you were kids in school.
  3. Now, either create small waves by increasing the speed of your hands for getting a little bit wider to create big waves.
  4. Try to keep the ropes in the movement for at least 40 seconds, 4 times, as rest within your sets.
  5. Finally, try playing around with both shortwaves and long waves at the same time and tossing up and down and also trying slamming the ropes into the ground.

 

 

4. Biceps curl with band

How to do it?

  1. Start by stepping on the band such that it rests right underneath the curve of your foot.
  2. Hold on the ends of the band such that your palms are facing forward and your arms are lurking on your sides.
  3. Finally, try slowly bend your arms to get your hands up to your shoulders with your elbows being tight against your ribs.

5. Arms slide

How to do it?

  1. Start by bending your both hands on both of your sliders. You can take a mat or anything soft to make it comfier.
  2. Now, try engaging your core in it by pulling your belly button to the side of your back spine and contracting and squeezing your abs.
  3. Now while remaining intact in this position, slowly slide your arms in front of you so as to get your chest as close to the floor as possible.
  4. Now, pull your arms towards back towards your legs knees, and then go back to the original position without getting a bend in your elbows.
  5. Finally, make sure the whole movement, your core should be completely involved and your back should be held straight and upright.

Note: The above movement can be made further easier if you slide your arms one by one. Even if you don’t touch your chest on the floor, you can still make the most of it.

So try to go low as far as you can. Then, Slowly lower your hands back down to your sides.

FAQs

Q1: Can you tone arms without weights?

Answer: yes, you can definitely tone your arms without weights. To tone your arms without weights follow these workouts.

1. Dumbbell bench press
2. Battle ropes
3. Narrow push-ups
4. Biceps curl with bands
5. Arms slide
6. Push-ups
7. Incline pushups
8. Plan
9. Side plank
10. Triceps dips
11. Inchworm
12. Rolling pushups
13. Burpees with push-ups
14. Diamond pushups
15. Plank jack
16. Tricep box dip

Q2: How can I strengthen my arms at home?


Answer: You can strengthen your arms at home by doing these exercises and workouts that can be done at home without any specific gym equipment.

1. Dumbbell bench press
2. Battle ropes
3. Narrow push-ups
4. Biceps curl with bands
5. Arms slide
6. Push-ups
7. Incline pushups
8. Plan
9. Side plank
10. Triceps dips
11. Inchworm
12. Rolling pushups
13. Burpees with push-ups
14. Diamond pushups
15. Plank jack
16. Tricep box dip

Q3: How can I get my arms in shape fast?


Answer: To get your arms in shape fast, you need to follow these exercises and workouts.

1. Dumbbell bench press
2. Battle ropes
3. Narrow push-ups
4. Biceps curl with bands
5. Arms slide
6. Push-ups
7. Incline pushups
8. Plan
9. Side plank
10. Triceps dips
11. Inchworm
12. Rolling pushups
13. Burpees with push-ups
14. Diamond pushups
15. Plank jack

Q4: How can I build muscle in my arms without weights?


Answer: You can build your arms muscles without weight by doing these arms exercises at home.

1. Dumbbell bench press
2. Battle ropes
3. Narrow push-ups
4. Biceps curl with bands
5. Arms slide
6. Push-ups
7. Incline pushups
8. Plan
9. Side plank
10. Triceps dips
11. Inchworm
12. Rolling pushups
13. Burpees with push-ups
14. Diamond pushups
15. Plank jack

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