10 Arm Exercises Without Weights: No Equipment, No Problem!

Want to tone and strengthen your arms but don’t have access to dumbbells or fancy equipment? In fact, you can still get an amazing workout anywhere, anytime! With the right arm exercises without weights, you can effectively target major muscles like your biceps, triceps, shoulders, and forearms. 

These bodyweight moves rely on resistance, control, and repetition to build strength and definition. In this article, we’re going to break down 10 arm exercises without weights that you can do with no fancy gym equipment needed.

Muscles Targeted for Arm Exercises

Your arms are a whole team working together, from your hands and wrists all the way up to your shoulders. And here’s the cool part: it’s not just your arms doing the job. 

Your chest, shoulders, and even upper back play a big role in powering up those movements you do every day, whether it’s lifting, pushing, or pulling. Here are the main arm muscles you’ll be targeting with arm exercises without weights: 

A. Biceps Brachii 

This is the classic flex muscle on the front of your upper arm. It helps bend (flex) your elbow and rotate your hand so your palm faces up or out (like when you show off your biceps). 

B. Coracobrachialis 

A smaller but important muscle that runs from your shoulder down to the middle of your upper arm. It helps lift your arm forward (flexing your upper arm). Think of it as a helper when you raise your hand. 

C. Brachialis 

Sitting just underneath the biceps, this muscle is a powerhouse for elbow flexion. It helps you bend your arm, like when you bring a glass of water to your mouth. 

D. Triceps Brachii 

Found on the back of your upper arm, this muscle has three parts. Its main job is to straighten your elbow (like when you push something away), and it also helps move your arm behind you.

10 Arm Exercises Without Weights

You don’t need fancy gym equipment to build strong and toned arms. With just your bodyweight, you can work your biceps, triceps, shoulders, and even your back right at home. Here are 10 super effective arm exercises without weights and exactly how to do them:

1. Tricep Dip 

Sit on the floor with knees bent and feet flat. Place your hands behind you, elbows bent, fingers facing in. Push through your palms to lift your hips off the floor. 

Slowly bend your elbows to lower your body, then straighten them again to lift back up. This works your triceps and shoulders effectively. 

2. Reverse Plank 

Sit with legs straight in front, hands slightly behind you on the floor. Press through your palms to lift hips and torso, keeping arms and legs straight. 

Engage your abs and glutes, pause for a moment, then lower back down. This strengthens the triceps, shoulders, and core. 

3. Eccentric Push-Up 

Start in a high plank, hands under shoulders. Slowly lower yourself for 3–4 seconds, keeping a straight line from shoulders to heels. 

Drop knees to push back up. This focuses on building strength in your chest, shoulders, and triceps with controlled movement. 

4. Plank Shoulder Tap 

From a high plank, tap your right hand to your left shoulder, then back. Alternate sides while keeping hips stable and core tight. This exercise targets your arms, shoulders, and core while improving stability. 

5. Triceps Push-Up 

In high plank, rotate elbows inward, close to your body. Bend elbows to lower your body, then press up. Keep your body straight and elbows tight. This specifically isolates and tones the triceps. 

6. Hand Release Push-Up With Reach 

Start in a plank, lower chest to the floor, lift hands slightly, and reach arms forward. Pull elbows back under shoulders and push up to plank. This works your arms, chest, and shoulders with an extra range of motion for shoulder mobility. 

7. Up-Down Plank 

From a high plank, lower onto your right forearm, then left, then push back up to high plank, alternating the starting arm. Keep the core tight and hips stable. This strengthens shoulders, triceps, and core simultaneously. 

8. Plank With Bodyweight Row 

In a high plank, pull your right elbow toward your chest while keeping hips steady, then alternate sides. Engage your mid-back and arms to row. This targets triceps, shoulders, and back muscles. 

9. Forearm Side Plank With Rotation 

Start in a side plank on your left forearm, legs stacked. Rotate the torso and thread your right arm under your body, then return up. Repeat on the other side. This challenges your arms, shoulders, and obliques. 

10. Superwoman 

Lie on your stomach, arms and legs extended. Lift arms, chest, and legs off the floor, squeezing glutes, then lower down. This strengthens your shoulders, upper back, and arms while engaging your core.

Will These Exercises Shape Arm Muscles Fast?

Yes, but it depends on how you do them! Since you’re not using dumbbells or resistance bands, the key to shaping your arms with arm exercises without weights is variety and intensity. 

By creating a circuit (doing several exercises back-to-back with little rest), you push your muscles to work harder, burn more calories, and build endurance at the same time. This helps your arms feel stronger and look more toned, even without equipment. 

For best results, pick 4–5 exercises, do 10–15 reps of each, then rest and repeat the circuit 2–3 times. With consistency, you’ll notice tighter, more defined arms faster than you think!

Ready to Tone Your Arms Anytime, Anywhere?

Building strong, toned arms doesn’t have to be complicated or expensive. You just need consistency and the right moves. Stick with it, focus on form, and you’ll start noticing results in how your arms look and feel.

Looking for a fun and challenging way for kids to stay active? Rockstar Academy’s RockFit class is the perfect place! Designed specifically for young athletes, this program offers a full body workout for kids that combines strength, endurance, agility, and flexibility in a safe and engaging environment. 

Each session includes dynamic exercises like bodyweight movements, functional training, and fun circuits that keep kids moving and motivated. Not only does it help improve fitness, balance, and coordination, but it also teaches essential skills like teamwork, discipline, and confidence. 

Plus, our experienced coaches ensure that every child performs the exercises correctly while having a blast. With opportunities to participate in events like RockOlympics, kids can challenge themselves and celebrate their progress in a supportive community. 

Join the action at our Sports & Performing Arts Academy and see your child thrive. Don’t forget to try our free trial class to experience the excitement firsthand!

FAQ

Can you build arm muscle without weights? 

Yes! Bodyweight exercises can effectively tone and strengthen your arms. 

Can I do arm exercises every day? 

Yes, but vary intensity and allow some recovery to avoid overuse.