The Best Workout for Arms Without Weights

You want toned arms but you don’t have access to weights? Don’t worry – this article will show you the best exercises to sculpt your arms without any equipment. Discover how to get strong, firm arms and rock any sleeveless outfit with confidence.

Quick facts: Best Workout For Arms Without Weights

  • ✅ Using bodyweight exercises to build arm strength: American Council on Exercise.
  • ✅ Resistance training without weights can produce the same gains in muscle size and strength as resistance training with weights: Harvard Medical School.
  • ✅ Push-ups are one of the best exercises for building arm strength: Men’s Health.
  • ✅ Doing pull-ups can help you build bigger, stronger arms: Self.
  • ✅ Doing dips can help you build bigger, stronger arms: U.S. News & World Report.


Before beginning any workout, it’s important to do a warm-up. This will prepare your body and help reduce the chances of injury. During the warm-up, it’s important to increase your heart rate and get your blood flowing. This can be done with some simple stretching and dynamic movements.

Let’s look at some effective warm-up exercises for an arm workout without weights:

Light Cardio

Light Cardio is a type of warm-up exercise that is beneficial for anyone looking to get the most out of their workout without the use of weights. This type of exercise helps to increase blood flow throughout the body and is a great way to prepare your muscles for more intense workouts.

Light Cardio can range from light jogging or walking to moderate biking or swimming. Depending on the intensity you choose, Light Cardio can help you burn fat while priming your muscles so they are ready for an arms workout. Additionally, it can help increase your heart rate, which in turn boosts your metabolism and aids in weight loss.

Incorporating light cardio into your workout routine is a great way to stay fit, be healthy, and maximise your results.

Foam Rolling

Foam rolling is a great warm-up exercise for arms without weights. It is a self-myofascial release (SMR) technique which involves applying pressure to the arms, shoulders and upper back to loosen tight muscles and connective tissue. Foam rollers are an easy and inexpensive way to massage your arms to decrease muscle tension and prevent injury.

To foam roll your arms, hold the foam roller between your hands and slowly move it up and down the length of your arm in a rolling motion. Make sure to stop every inch or so and hold the pressure on any knots or tight areas you may find along the way. This should take around 3-5 minutes total, depending on how much tension you’re feeling in each area of your arm.

Foam rolling can also improve range of motion, allowing you to perform exercises with greater intensity later on in your workout routine.


Push-ups are one of the best exercises for developing strength in your arms without the need for weights or equipment. This full body exercise utilizes your own body weight, making it a great option for anyone looking to build strength without lifting any heavy weights.

Let’s take a closer look at how push-ups can help you build strong arms without weights:

Regular Push-Ups

Regular Push-Ups are the most basic form of push-up and a great way to strengthen your arms without weights. To do a regular push-up, start in a plank pose with your palms flat on the floor and your feet hip-width apart. Keep your core engaged and your spine straight as you inhale and bend your elbows extending them backwards while lowering yourself towards the floor so that they make an angle of 90 degrees. Exhale as you use your chest, shoulders, triceps, and core muscles to press back up until you are in the starting position again.

This exercise works multiple muscles at once which helps build strength quickly and efficiently. You can also make this exercise easier by going down onto your knees or harder by keeping one leg raised off the floor for extra resistance:

  • Easier: Go down onto your knees
  • Harder: Keep one leg raised off the floor for extra resistance

Wide Push-Ups

Wide Push-Ups are a great workout for arms that don’t require any weights. This is a variation of the classic Push-Up exercise, where your hands are placed wider than shoulder-width apart. This focuses the activation on your chest muscles as well as your arms, providing them with a good workout.

This type of Push-Up requires you to use your strict form and maintain the stability in your body throughout the exercise. By keeping your core tight and glutes activated, you’ll be able to push yourself through more reps without losing form or injuring yourself.

Wide Push-Ups primarily target the chest muscles such as pecs, front deltoids and triceps; however, it still works out other muscles like back deltoids, rhomboids and sometimes lats depending on how wide you go with your hands. Performing this exercise regularly will help tone both your arms and chest without requiring any weights or equipment.

Narrow Push-Ups

Narrow push-ups are a variation of the standard push-up that focuses on developing your arms. To do a narrow push-up, start in the standard push-up position but have your hands closer together and directly under your chest. This will increase the resistance in your arms and make the exercise more challenging.

When performing this exercise, make sure that you keep your core tight, as this will help reinforce proper form and ensure that you get the most out of the exercise. Additionally, make sure to keep your elbows close to your body throughout the entire motion to avoid injury or strain. Like regular push-ups, work up to doing several sets of 10 – 12 reps each for maximum benefit. Narrow push-ups are an excellent exercise for strengthening and toning your arms without weights!


Pull-ups are one of the best exercises you can do to strengthen your arms without weights. They rely on your own bodyweight to help you build muscle and strength in your upper body. Pull-ups work your biceps, triceps, shoulders and back muscles all at once. In addition, they can help to improve your posture by engaging your core muscles and improving your grip strength.

Let’s take a look at how to do pull-ups correctly:

Assisted Pull-Ups

Assisted pull-ups (also known as assisted chin-ups) are a great way to increase your arm strength if you don’t have access to weights or aren’t confident enough to do regular pull-ups yet. It involves using an assistive device such as a band or a chair to reduce the amount of weight you need to lift. This reduces the amount of force necessary for the exercise, making it easier for you to execute each rep.

Assisted Pull-Ups are a great way for beginners and those who can’t do standard pull-ups yet to increase arm strength. As you gain more strength, you can reduce the amount of assistance provided by the band/chair until eventually being able to complete regular pull-ups without any assistance.

Negative Pull-Ups

Negative pull-ups are a great way to build arm strength without weights. Negative pull-ups involve lowering yourself slowly down from the bar instead of pulling yourself up. By using your body weight to lower yourself, you strengthen the same muscles you would when doing a pull-up. This type of exercise allows for slow and controlled movements that can help you target specific muscles, making it an effective tool for those looking to build strength and muscle tone in their arms.

Here’s how to do it:

  1. Start by leaping up to the bar, ensuring that your chin is above or at least level with the bar.
  2. Next, focus on lowering yourself slowly and as controlled as possible for as long as possible until you are almost standing on the ground.

Working with negative press ups can be a great supplement for anyone looking to increase upper body strength without needing weights or equipment at home or in the gym!

Tricep Dips

Tricep dips are a great form of exercise for toning the arms without the need for any weights. Doing these exercises regularly will help build your triceps and also work out your shoulders and chest.

In this article, we will discuss the benefits of tricep dips and how to do them correctly for maximum effectiveness.

Bench Dips

Bench Dips are a great exercise for toning and strengthening the tricep muscles without the need for weights. This exercise works the entire triceps muscle, including the lateral and long head, as well as helps to enhance your shoulder and chest stability.

To perform a Bench Dip, grab two benches or chairs (preferably with armrests), sit at the edge of one bench with your feet on another bench/chair that is slightly lower than your seat. Place your hands behind you on the edge of the higher bench/chair with arms fully extended so that you form an elevated plank position. Slowly lower yourself by bending your elbows until they are at a 90-degree angle then push yourself back up. Perform this exercise for 12–15 reps (or more, if you feel comfortable) before taking a break and repeating two to three more sets for maximum benefit.

Chair Dips

Chair dips are a great upper body exercise that can be done without using any weights or additional equipment. To perform a chair dip, you need a sturdy chair that is safe and secure. Place your hands on either side of the seat and lower your body down until your arms are bent at 90 degrees. Do not lower yourself too low as this could cause straining in the upper arms and shoulders.

Raise yourself back up by pushing through your hands and you will feel the muscles in the triceps working hard to raise you back up to the starting position. Repeat this 10-15 times for 3-4 sets if you want to gain definition in your triceps muscles while also toning them.

Wall Dips

Wall Dips are an excellent way to build strength in your triceps without the need for weights. To perform a wall dip, stand facing away from a wall and place both hands on the top of the wall just above shoulder height. Lean your weight forward onto your hands, bend your arms and lower yourself slowly until you’re parallel to the ground. Push yourself back up until your arms are straight again, then repeat.

Wall dips provide tension on the triceps over their full range of motion, helping to strengthen and sculpt them quickly and effectively. The body positioning of wall dips also helps target the area around your shoulder blades, making it a great compound exercise for building upper body strength. Additionally, wall dips can be modified by adjusting how far away from the wall you start or by reducing body weight to make them easier or more challenging depending on fitness level.

Bicep Curls

For those looking for an effective arm workout without the use of weights, bicep curls are one of the best exercises to target your biceps. Bicep curls are a simple and straightforward exercise that uses your body’s weight to tone and strengthen your biceps. Let’s take a closer look at how to properly do bicep curls and how they can help you get the arms you want.

Isometric Curls

Isometric curls are a bodyweight exercise that target the biceps, giving them the same intensity as an arm workout with weights. Isometric exercises have their muscle fibers remain at the same length, using static contraction instead of traditional dynamic contractions.

This exercise involves standing with feet shoulder-width apart and arms by your sides. Move your left arm up across your body with your elbow bent at 90 degrees and wrist straight, while your right arm remains still – this is the starting position of an isometric curl. Flex both arms towards each other attempting to touch hands together while maintaining tension in both biceps throughout and counting to 10 seconds. Release and repeat on the other side.

Isometric curls should be repeated two to three times on each side for one or two sets to get the best results from this arm-strengthening exercise.

Towel Curls

Towel curls are an effective bodyweight exercise for strengthening your biceps. The workout uses just a simple towel—or a pair of them—to engage the muscles in your arms and shoulders.

To begin, you’ll need to find a sturdy surface that’s at least five to six feet off the ground, such as a box, bench or even kitchen countertop. Then place one end of the towel on top of the surface while gripping the other end with your hands. Bend your elbows and curl them up toward your shoulders without jerking or swinging.

For an extra challenge, loop two towels together and use them for additional resistance by widening the grip between your hands. Towel curls are an easy exercise to add into any bicep routine and can be performed almost anywhere!

Resistance Band Curls

Resistance band curls are an effective workout for your arms without the need for weights. Resistance bands are made of continuous loops of rubber tubing and come in a variety of levels of resistance. Each progressively more difficult resistance level offers more challenging workouts to help strengthen and tone your biceps. This type of curl is ideal if you’re just starting out on a new strength-training regimen because it’s low impact and doesn’t require any additional weight other than the light resistance offered by the bands.

The key to getting maximum results from using resistance bands is to focus on maintaining good form, ensuring that you’re getting a full range of motion, and squeezing your muscles at the peak contraction point. To add variety and intensity to your routine, you can use different levels of resistance bands or try different kinds of exercises with them such as:

  • Shoulder presses
  • Triceps extensions

Core Exercises

Core exercises can be a great way to strengthen your arms without relying on weights. While you can use weights to build muscle and burn fat, core exercises focused on your arms can also help you achieve your fitness goals.

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


The plank is a core exercise that builds strength in the abdominal muscles and back. It is considered one of the most effective exercises for strengthening the core and upper body, helping to improve posture, reduce back pain and even improve athletic performance. Unlike some other core-strengthening exercises, planks require no weights or equipment.

To do a plank correctly, you must keep your body straight from head to toe and maintain that position for several seconds or minutes at a time. When performing this exercise, keep your abs engaged and make sure you are engaging both your arms and legs for maximum benefit. Many people find it helpful to focus on their breath when doing planks, inhaling deeply and slowly exhaling as they hold the position. Doing planks regularly can help build strength in arms without using any weights or equipment.

Side Plank

The side plank is a classic core exercise that effectively works the deep muscles of the abdomen and back, as well as the arms. It’s also a great way to build strength and stability in your shoulders, chest, hips, and legs.

To perform a side plank, start by lying on your left side with your elbow directly below your shoulder. Then, push off of that elbow and press up into a side plank position. From here, hold for 10-30 seconds before lowering back down to the starting position. This can be repeated on both sides several times throughout the workout routine.

Not only is this exercise great for improving arm strength without weights; it’s also an excellent way to increase overall core stability while strengthening those deep core muscles that help protect spine health.

Bicycle Crunches

Bicycle crunches are a great way to strengthen and tone your arms without needing any weights or special equipment. To do bicycle crunches, start in a lying position on your back on the floor. Place your hands behind your head with elbows out wide. Lift your legs off the floor and bring your right knee into the chest until it almost touches the left elbow. Then, switch sides and repeat the same motion with the left knee and right elbow. Continue alternating knees to elbows for one minute or more to complete one set of bicycle crunches.

Bicycle crunches work both core strength and upper body musculature, while also improving flexibility in the spine, hip flexors, abdominal muscles and obliques.

Cool Down

After a challenging arm workout routine, it’s important to let your body rest and cool down in order to prevent injury and reduce soreness. Cooling down after your workout helps the body return to its resting state, and gives your muscles time to recover.

In this section, we will discuss the importance of cooling down and the best methods to do so without weights:


Stretching is an important part of any workout as it helps to prevent injury and increases flexibility. It is especially important in a workout that includes arms but does not use weights, as it will help to keep them healthy and strong over time.

Stretching should be done both before and after physical exercise, as well as between sets. To stretch the arms, focus on gently stretching the muscles in the shoulders, biceps and triceps by performing movements such as arm circles, shoulder shrugs and tricep extensions. Other stretches may involve simply holding your arms straight out for a few seconds at a time or crossing them across your body for another type of shoulder stretch. Hold each stretch for around 10-15 seconds or until you feel some tension in the muscle being stretched. Remember to breathe deeply during stretching exercises to get maximum benefit from them.

Foam Rolling

Foam rolling is a simple yet effective way to cool down after any workout. It helps reduce inflammation, eliminate knots and lactic acid build-up, and improve mobility. Specifically for arm workouts, foam rolling can help alleviate the tension you feel in your arms and shoulders after a strenuous workout.

To foam roll your arms, start by laying on your stomach or sitting in a chair with your hands slightly behind your back. Place the foam roller directly underneath one arm at either the triceps or biceps and slowly roll from shoulder to wrist in short strokes. You can also roll over each shoulder blade for extra support as well as apply pressure to any areas where you feel tension or tightness. Remember to breathe deeply and focus on relaxing the area that’s being rolled for maximum tension release.

Continue this process for two minutes per arm before repeating the same steps with the other arm.

FAQs about: Best Workout For Arms Without Weights

Q1. What is the best workout for arms without weights?

A1. The best workout for arms without weights is to do bodyweight exercises such as push-ups, triceps dips, and chin-ups. For a more strenuous workout, burpees and mountain climbers can be added.

Q2. How many reps should I do for arm exercises?

A2. It depends on your fitness level, but generally aim for 10-15 reps for each exercise. Doing more reps can increase the intensity of the workout and help you build strength and endurance.

Q3. Are there any other exercises that don’t require weights?

A3. Yes, there are plenty of other bodyweight exercises that don’t require weights such as planks, lunges, crunches, and squats. These exercises can help you improve your strength and endurance.

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