The Best Workout for Arms Without Equipment

Feeling frustrated about your arms but don’t have access to equipment? You’re not alone. Let us help – here’s the best workout for arms that can be done in the comfort of your own home. Tone and strengthen your arms with these easy-to-follow exercises.

Quick facts: Best Workout For Arms Without Equipment

  • ✅ You can do almost any exercise without weights or equipment (Harvard Medical School)
  • ✅ Push ups are one of the best arm exercises you can do without weights (The American Council on Exercise)
  • ✅ Planking is an excellent way to build strength in your arms without weights (The Cosmopolitan)
  • ✅ Chair dips are a great way to build the muscles in your arms without equipment (VeryWellFit)
  • ✅ Resistance exercises with bands and bodyweight can be effective for building arm muscles (The National Academy of Sports Medicine)


Before you start any workout, it’s important to warm up your muscles and joints. This helps to prepare the body for the workout ahead, reducing the risk of injury and helping the body to perform at its best. For arm workouts without equipment, a short warm-up is essential.

Let’s look at some exercises you can do:

Stretch your arms, chest, and shoulders

Stretching is an important step in any arm workout, especially if you are not using any equipment. Before beginning your arm exercises, it’s essential to lengthen and warm-up the muscles in your arms, chest, and shoulders. A good stretch in those areas will help you perform exercises with proper form and increase your range of motion.

For stretching your arms, stand with feet shoulder-width apart and lift one arm up directly above your head. Slowly bend the elbow until it points behind you – as if reaching for something over your shoulder – and hold for 15 seconds. Repeat on the other side with the opposite arm.

To stretch your chest and shoulders, reach both arms outward at shoulder height while keeping a slight bend in the elbows. Lean forward slightly while keeping arms parallel to the ground until you feel a gentle stretch in chest and shoulders. Hold this position for 15 seconds then relax before repeating two more times on each side.

Do dynamic warm-up exercises

Dynamic warm-up exercises are an important part of any workout, but particularly so when performing arm exercises without equipment. This is because a dynamic warm-up will ensure that your muscles are loose and ready to move optimally.

Examples of dynamic warm-up exercises for arms include arm circles, arm swings, torso twists, and shoulder rolls. These types of movements target the specific muscle groups involved in arm movements to help them become more flexible and powerful. Additionally, dynamic warm-up exercises activate the smaller stabilizing muscles that support the larger prime movers when performing strength exercises without equipment. Therefore, doing these types of exercises prior to an arm workout can help you achieve better results by providing more stability and power during your workouts.

Push Exercises

Push exercises are a great way to build strength and muscle in your arms without the need for any equipment. Push exercises involve pushing your body against a stationary object such as a wall or the floor, and are usually bodyweight exercises.

Let’s explore the different types of push exercises that you can do to work your arms:

Do push-ups

Push-ups are an effective way to tone and strengthen your arms, chest, shoulders and triceps with no equipment needed. As one of the most fundamental bodyweight exercises, push-ups can be performed anywhere and anytime. This makes them perfect for those who lack access to a gym or workout equipment as you can easily do them in the comfort of your home.

To perform a push-up correctly, start by positioning yourself in an elevated plank position with your palms flat on the ground beneath your shoulders and feet together behind you. Then brace your core before lowering your body until your chest is just above the ground. Next, press up from the ground until you’ve reached full arm extension again before repeating for as many reps as desired.

When doing push-ups it is important to keep proper form to ensure you get the most out of each rep without causing strain on any muscles or joints in your body. If you’re struggling with perfect form when doing standard push-ups try starting out by using a wall or floor instead to better support yourself so that you can build strength slowly over time as needed. You can also try different variations such as incline or decline push-ups for additional challenge and variety in your workouts.

Do tricep dips

Tricep dips are an excellent exercise for working your triceps without equipment. To do a tricep dip, start in a seated position on the ground and place your hands slightly spaced apart directly behind your hips on the floor. Engage your core, tuck your chin and exhale as you press into your palms to extend your arms and lift yourself off of the ground until your arms are straight.

Next, while keeping your elbows tucked, lower yourself back down towards the ground until they are bent at around 90-degrees. Exhale as you press through both palms and extend the elbows to return to starting position. You can repeat this move as many times as desired for a toned upper body.

Do shoulder presses

Shoulder presses are one of the best exercises you can do to strengthen your arms without needing any equipment. This exercise works your deltoids (shoulder muscles), triceps (back of the arm) and upper back muscles.

To perform a shoulder press, stand with feet hip-width apart, and hold both arms out straight in front of you with palms facing forward. Push up with both hands towards the ceiling, until your arms are straight above you. Keep your core engaged as you slowly lower your hands back down to the starting position. Repeat for 3 sets of 12 reps for best results.

You can also add a weight for more resistance or use a resisted band for extra tension during this exercise.

Pull Exercises

Pull exercises are a great way to build strength and definition in your arms without any equipment. These exercises can be done anywhere, anytime, and require little to no preparation.

Let’s take a look at some of the best pull exercises that you can do without any equipment:

Do bent-over rows

Bent-over rows are a great exercise to isolate and target your back muscles, including your lats, traps, rhomboids, and rotator cuff muscles.

To perform bent-over rows correctly, begin by standing a few feet away from a sturdy chair or bench. Bend at the waist until your upper torso is parallel with the floor and hold a dumbbell in each hand. Keep your core tight while you row the weights up to your chest while arching your back slightly. Return to the starting position and repeat for desired number of reps. For an extra challenge, hold the last rep at chest level for several seconds before releasing.

Bent over rows can be modified with lighter weights or adding resistance bands for more tension in order to increase difficulty as you progress with strength training.

Do reverse flys

Reverse flys are a great exercise for sculpting and strengthening your arms without the need for any equipment. To do reverse flys, stand with your feet shoulder width apart and bend your knees slightly. Bend forward from the hips to about a 45-degree angle, keeping your core tight and allowing your arms to hang loose in front of you.

Engage your shoulder blades by squeezing them together as you lift both arms out to the side, bringing them up until they reach shoulder level while keeping your core engaged. Slowly lower the weights back down and repeat for desired repetitions.

Reverse flys are an effective way to target muscles throughout the entire arm while simultaneously strengthening both the upper and lower body – all without needing any additional weight!

Do bicep curls

Doing bicep curls is one of the most effective exercises you can do to strengthen and tone your arms without any equipment. This exercise works both your biceps and your forearm muscles, so it’s a great way to target multiple muscle groups at the same time.

To do bicep curls, stand with your feet slightly wider than hip-width apart. Keep your chest up, back straight, and shoulders level. Bend at the elbows to bring both arms up until the palms of your hands are facing inwards towards each other. Slowly lower back down and repeat until you feel tired – usually 10-15 reps per set is good enough. Make sure you keep slow, controlled movements throughout each set so that your muscles can fully engage in order to get maximum benefits from this exercise.

Core Exercises

Core exercises are an effective way to target your arm muscles without using any equipment. Core exercises can help you to improve your posture, balance, and stability. Core exercises also activate and strengthen your abdominal muscles, which can help to improve your performance in any physical activity you’re engaged in.

Let’s look at some of the best core exercises for arms:

Do plank holds

Plank holds are a great core exercise that can help build up strength in the arms without the need for any equipment. To do this exercise, start in a plank position with your hands slightly wider than shoulder-width apart, your feet together, and your core tight. Hold this position as long as you can while focusing on squeezing your glutes and core muscles to maintain good form. Increase the amount of time you hold the plank to challenge yourself more and target different arm and shoulder muscles.

Plank holds can also be done with:

  • One arm at a time.
  • Both arms reaching out to either side instead of being planted firmly on the ground.

Variations of this exercise can help target different areas of the arms and shoulders as well as build up balance and stability.

Do mountain climbers

Mountain climbers are one of the best core exercises you can do without any equipment. It requires you to use your bodyweight to provide resistance and build strength in your arms, back and abdomen. To perform mountain climbers, start in a plank position with your hands on the ground and your feet hip-width apart. Then, drive one knee up toward your chest while keeping the other leg extended. Immediately switch legs and repeat, alternating legs as quickly as possible for 30 seconds to a minute.

Mountain climbers are an effective exercise to tone the arms because they engage several muscle groups in both the upper body and lower body while also targeting the core muscles. Additionally, mountain climbers have a cardiovascular component that offers further benefits such as increasing stamina and burning calories. This activity is suitable for all fitness levels and can be modified by changing the speed or positioning of your arms or legs for greater resistance or intensity.

Do leg lifts

Leg lifts are an effective exercise for toning your arm muscles without the need for any equipment. This exercise works your arms and abdominal muscles by using your own bodyweight as resistance.

To perform a leg lift, lay on your back on the floor with your legs straight out in front of you. Slowly lift one leg up towards the ceiling while keeping the other completely straight and parallel to the ground until both of them form a ninety degree angle with each other. Hold this position for a few seconds before slowly returning to starting position. Repeat this with the opposite leg and alternate back and forth for a set number of repetitions.

Leg lifts will help you strengthen your arms and give you toned, chiseled arms like never before!


An essential step of any workout routine is the cool-down. After working out your arms without equipment, it is important to perform a few stretches to help reduce stiffness and soreness. Cool-down and stretching after a workout can also help the body regain its natural balance and improve flexibility.

Let’s talk about some different types of stretches you can do after an arm workout without equipment:

Stretch your arms, chest, and shoulders

Stretching is an important part of any workout, but particularly so when it comes to arm workouts. After a vigorous arm workout, stretching will help promote relaxation and reduce muscle tension.

To stretch your arms, chest and shoulders, reach one arm up with the palm of your hand facing the ceiling. Put your other hand on the inside of the elbow joint and gently pull the arm across your body until you feel a stretch in your chest and shoulder. You can also extend both arms out and grab onto each side of a doorframe or wall; lean forward until you feel a stretch in your shoulders.

To target your triceps, extend one arm up with your palm facing away from you and use another hand to hold it down at the elbow joint. Do this for both arms for 30 seconds or so after completing an arm exercise session.

Do static stretching exercises

Static stretching exercises are the best way to cool down and reduce muscle soreness after a rigorous arm workout. With static stretching, you gently stretch the muscle in a fixed position and usually hold that position for between 10 and 30 seconds. Static stretching is a great way to improve flexibility, reduce stiffness, and limit injuries that can occur during more intense workouts. It’s also beneficial because it can re-engage muscles that were overworked during the workout.

For arm stretching, focus on your biceps, triceps, deltoids, and forearm muscles with both static stretches and dynamic stretches. Make sure to be gentle when stretching as it’s important not to push too far or put unnecessary strain on the body. It’s also important to keep breathing throughout the entire process of static stretching as this will help increase blood flow throughout your arms for improved recovery.

FAQs about: Best Workout For Arms Without Equipment

Q1: What are the best workouts for arms without any equipment?

A1: The best workouts for arms when you don’t have access to gym equipment are push-ups, tricep dips, plank hold, mountain climbers, and shoulder taps.

Q2: How often should I do these exercises?

A2: For best results, you should aim to do these exercises at least 3 times a week. Make sure to rest for at least 1 day in between each workout.

Q3: How many reps should I do for each exercise?

A3: You should aim to do 10-15 reps for each exercise. Increase the number of reps as your strength and endurance increases.

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