The Best Workout for Your Arms (Without Weights)

Are you looking for an effective arm workout without weights? You are in the right place! This article will provide you with the best exercises to strengthen your arms, allowing you to achieve your fitness goals quickly and safely.

Quick facts: Best Workout For Your Arms Without Weights

  • ✅ Doing planks can help to strengthen your arms without weights – Harvard Health Publishing
  • ✅ Push-ups can be incorporated into a workout to strengthen arms without weights – Verywell Fit
  • ✅ Tricep dips are an effective way to work out your arms without weights – Healthline
  • ✅ Assisted pull-ups can help to build arm strength without the need for weights – WebMD
  • ✅ Alternating shoulder taps are a great way to target your arms without weights – Mayo Clinic

Warm Up

A warm-up is an important part of any exercise routine, but it’s especially important when it comes to arm exercises. It will help increase your flexibility, blood flow, and range of motion while also helping to warm up your muscles. A proper warm-up will also help prevent injury and maximize your workout.

Let’s look at some good warm-up exercises you can do before you get into your arm workout:

Foam Rolling

Foam rolling is a form of self-myofascial release (SMR). These exercises consist of using a cylindrical foam roller to roll out soft tissue and muscle adhesions, commonly referred to as “knots.” This simple exercise provides multiple benefits, including improved range of motion, increased flexibility, and better posture.

When foam rolling the arms, start near your shoulder and work your way down to the forearm. Focus on major arm muscles such as the biceps, triceps, brachialis and brachioradialis (forearm muscles). Taking extra time through each muscle group can help reduce tension that often causes pain or discomfort in physical activities. Moving slowly over each area helps increase awareness in that area while properly stretching out the muscle fibers. Foam rolling can also improve circulation in these areas to promote injury prevention and quicker recovery times.

Dynamic Stretching

Dynamic stretching is a form of stretching that encourages muscles to move through a full range of motion. It helps improve flexibility, joint ranges of motion and is beneficial to athletes because it prepares the body for physical activity.

From arm circles to shoulder stretches, dynamic stretching can be used to target the arms and greatly impact their overall fitness.

When performing dynamic stretches for your arms, it’s important to make sure that you’re using slow and controlled movements. This will help prevent any strains or injuries from happening and ensure that you’re getting the most out of your workout. Additionally, be mindful of your breathing; inhaling during movements where you feel tension in the muscles and exhaling when releasing that tension.

Examples of dynamic arm exercises include:

  • Arm circles
  • Torso twist arm reaches
  • Chest openers
  • Triceps openers
  • Side arm reaches

Upper Body Exercises

Upper body exercises can be a great way to strengthen your arm and shoulder muscles, even if you don’t have access to weights or gym equipment. As long as you have enough space to move around, there are a variety of exercises that can be done to target specific upper body muscles. Let’s look at some popular exercises that can be done without weights:


Push-ups are a classic and effective exercise to work your arms and upper body muscles without using weights. The exercise targets several muscle groups, including the chest, shoulders, biceps and triceps. By changing your arm position or doing variants such as incline or decline push-ups, you can target different muscles and maximize the benefits of this upper body workout.

Push-ups will not only help you build strength in your arms but will also increase stability and balance in your core. Start with a few repetitions at a time with good form, slowly increasing the number of reps over time as you progress in strength. Aim for sets of 5–10 for beginners until you can perform anywhere between 15–20 with proper form.

Plank Variations

Plank variations are an excellent way to work the arms and upper body without the use of weights. Planks can be done from a variety of positions and angles, making it an ideal exercise for both beginners and experienced exercisers. There are many variations of plank exercises, but popular ones include plank jacks, side planks, and arm planks.

  • Plank jacks involve jumping in and out of a plank position while lifting your hands off the ground and bringing them back in every time you jump.
  • Side planks also involve staying in a plank position but rotating your body to one side while keeping your feet together on the other side.
  • Arm planks require two-hand support while lifting one leg at a time while staying in a plank position, which works your core muscles as well as your arms.

These exercises provide many benefits, such as improved toning of the arms, shoulders, chest, abs, glutes and back muscles; improved posture; increased flexibility; improved mental focus; greater stability; improved balance; and increased metabolism.

Tricep Dips

Tricep Dips are a great way to strengthen and tone your upper body without the use of weights. All you need is a flat surface, such as a chair or bench. Begin by sitting on the edge of the bench with your hands just outside your hips, palms facing down. Lift up and away from the bench so your weight is balanced on your hands and legs. Keeping your elbows tucked in close to sides, bend at elbows and lower yourself until your arms create a 90-degree angle. Push back up to starting position and repeat for desired number of reps.

For an added challenge, you can:

  • Raise one leg for an increased balance requirement;
  • Add weight (dumbbells or kettlebells) for more intensity.

Tricep dips are an effective exercise that help to build strength in tricep muscles while also improving balance and stability in shoulders and arms.


Pull-ups are a great upper body exercise that can be done without weights. This exercise works your lats, biceps, triceps, and shoulders all at the same time. Pull-ups are a compound movement that uses your own body weight as resistance and can be modified to suit any fitness level.

To do a pull-up correctly, begin by hanging from an overhead bar with hands shoulder-width apart, palms facing away from you. With the back straight and core engaged, slowly raise the body up until the chin is over the bar while keeping arms straight. Lower yourself all the way back down to starting position with control by bending at elbows until arms are fully extended again. Repeat for desired reps and sets. Pull-ups train your mind and body to coordinate; as you get stronger, you will also become more skilled in coordination of movement.

Do pull-ups several times weekly for best results!

Lower Body Exercises

Working out your lower body is an important part of any fitness routine. When training without weights, there are a variety of exercises that you can do to target different areas of your lower body. From squats, to lunges, to calf raises, there are plenty of ways to get a great lower body workout without using weights.

Let’s take a look at some of the best exercises you can do:


Squats are a great way to strengthen and tone your lower body muscles. They target the quadriceps, hamstring, glutes, and calves. Although traditional squats are typically performed with weights, you can also perform bodyweight squats for maximum results.

To properly perform a squat correctly:

  • Stand with feet hip width apart and engage your core.
  • Slowly bend at the knees pushing your hips back as if you were sitting down in a chair until your thighs are parallel to the floor or slightly lower than that.
  • Once at the bottom of your squat, make sure your knees do not go past your toes when you push back up to standing position.

Squats not only build strength but can also improve balance, flexibility and mobility.


Lunges are a great exercise for toning the lower body and can be performed without weights. Lunges can be done either with both feet together (stationary lunge) or alternating feet with every repetition (walking lunge). In addition, there are also many variations of lunges such as reverse lunge, side lunge and curtsy lunges that target different muscles in the glutes and legs. Each type of lunge can be completed by stepping forward or backward depending on the current set up.

When doing lunges, it is important to keep your back straight and remember to press through your heel to avoid overstraining your knees. The best way to make sure you’re executing your form correctly is to pay close attention to how you step as well as how much pressure you’re placing on each foot while stepping. While completing lunges, try keeping your arms extended out in front of you or extend them out at shoulder level while engaging your core throughout the entire movement:

  • Keep your back straight.
  • Press through your heel.
  • Pay close attention to how you step.
  • Keep your arms extended out in front of you or at shoulder level.
  • Engage your core throughout the entire movement.


Step-ups are a simple yet effective way to strengthen your lower body without weights. This exercise works your glutes, quads, and calves by requiring you to step up onto a box or platform. You can also add some weight to increase the challenge of this exercise.

When performing this exercise, try to ensure that your spine is in a neutral position, rather than rounded forward or slouched. To begin, stand with one foot elevated on the box/platform. Drive through the heel of your elevated foot while keeping your posture straight and chest lifted to stand tall on top of the box/platform. Step back down with control and repeat on the other side.

Aim for 3 sets of 10-15 reps per foot for optimal results!

Core Exercises

Core exercises are an essential part of any arm workout. Strengthening your core muscles can help you perform better when doing other arm exercises. Core exercises don’t require any weights or gym equipment, making it perfect for arm workouts.

Let’s take a look at some of the best core exercises to add to your arm workouts:

Bicycle Crunches

Bicycle crunches are a great core exercise for strengthening your abs and obliques without the need for any weights. To perform bicycle crunches, start on your back with your hands behind your head. Bring your knees up to a tabletop position with your hips bent at 90 degrees and make sure to keep your lower back pressed into the floor.

Then, straighten one leg out while you twist and bring the opposite elbow towards the extended leg. Alternate legs while bringing your opposing elbow to meet each knee as you keep a steady pace. This is an excellent exercise to help build abdominal strength and improve overall core stability as well as arm strength.

Plank Variations

Plank exercises are some of the best core exercises for strengthening your arms, as well as your core muscles. Planks target your muscles from all angles and activate the entire body, so it’s a great way to build strength with no weights.

There are several variations of this foundational exercise that require different levels of intensity or stabilization. The most common type of plank is the basic plank; it requires balancing on your forearms and toes while having a straight line from your head to your feet.

From here, you can progress to:

  • Side planks
  • Forearm planks (which are more challenging than straight arm planks)
  • Bird dog planking (with alternating arms and legs)
  • Stability ball planks (which strengthen stabilizing muscles in the core)
  • And many more variations.

By varying up these plank variations, you can get a balanced workout that targets your arms without weights.

Mountain Climbers

Mountain Climbers are an effective core exercise that targets the chest, abs, shoulders, arms and back. This exercise can be done anywhere with no equipment required.

To perform Mountain Climbers correctly you will need to start in a pushup position. Then bring one knee up towards your chest at a time as fast as you can while keeping your hips low and core tight. Mountain Climbers not only strengthen the arms, but they also engage the core and help increase cardiovascular endurance and body awareness.

This exercise can be made harder by increasing the speed of your mountain climbers or adding an extra jump in between each knee drive-in. Mountain climbers are an effective way to get a great upper body workout without weights and will work multiple muscles at once to help you become stronger and leaner in no time!

Cool Down

After a vigorous arm workout, it’s essential to cool down your arms. Cool downs help your body relax, restore circulation and prevent muscle soreness the next day. A good cool down routine can include static stretching and foam rolling.

Let’s explore these techniques in more detail:

Static Stretching

Static Stretching is a form of stretching that involves you holding each stretch for a period of time, usually 30 seconds or less. This type of stretching is intended to be used when cooling down after your workout. It helps elongate the muscle and increase flexibility.

During static stretching, it’s important to hold each stretch for an extended period of time and focus on your breathing. You should start with gentle stretches and move into deeper stretches as your body becomes more relaxed. If done properly, the sensation should diminish as you hold the stretch longer. So don’t be afraid to push yourself – but never push yourself too far!

Static stretching can decrease overall muscle tension, improve range of motion, and reduce risk of injury or soreness after working out.

Foam Rolling

Foam Rolling is an ideal exercise for cooling down after an arm workout since it helps to relax your muscles, reduce soreness, and improve your range of motion. To do this exercise you will need a foam roller and a yoga mat. Start with your arms on the yoga mat. Place the foam roller underneath one arm, and then roll up and down from your armpit to wrist in one slow, steady motion. Do this for 2-3 minutes on each side.

Foam Rolling can also be used for other parts of your body to help relieve tightness and pain that often follows a workout. It’s important to be gentle while foam rolling, so don’t press too hard into the roller as you move your arms up and down. Foam rolling will help you recover faster after a difficult workout and can provide added benefit by increasing flexibility in both arms and shoulders.

FAQs about: Best Workout For Your Arms Without Weights

Q: What kind of workout can I do to strengthen my arms without weights?

A: You can perform a variety of bodyweight exercises to strengthen your arms without weights, such as push-ups, pull-ups, planks, tricep dips, and arm circles.

Q: How often should I do exercises for my arms without weights?

A: It is recommended to do exercises for your arms without weights at least three times per week for best results.

Q: How long should I perform exercises for my arms without weights?

A: It is recommended to perform exercises for your arms without weights for at least 25-30 minutes per session.

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