Arm Workouts Without Using Weights To Try At Home

Arm fat loss is easier than you think. Certain arm work does not need to hold dumbbells or other equipment. You can use your bodyweight to tonearms.

Arm Circles (Warm-up)

Arm Circles (Warm-up)

How to do it?

  • Stand straight keeping arms on your sides.
  • Raise arms laterally to the shoulder level, using palms face away.
  • Begin circling arms in the front direction without flexing elbows.
  • Complete 10-reps and then circle arms in the opposite direction for 10-more reps.
  • Perform three sets of 10 reps.

Wall Push-ups


Wall push-ups are the best arm toners. They work on the lats, shoulders, triceps, and biceps.

How to do it?

  • Stand in front of a wall at 1-2 feet away.
  • Lift arms and keep palms on the wall, gently wider than shoulder-width apart. Your fingertips should point upward.
  • Manage legs stationary, flex elbows, and get your chest and chin near to the wall. It is your starting position.
  • Try to take a breath, exhale, and push the wall till elbows are lightly flexed and chest, the chin is apart from the wall.
  • Breathe and get back to the start position
  • Breathe and go back to the opening position. Do 3-sets of 10-reps.


This workout is lightly challenging because it requires balancing your body over your toes and palms. Your core strength might feel challenging.

How to do it?

  • Lie down over the mat, facing the floor.
  • Keep palms flat over the floor, besides chest, arm at shoulder-width apart, and elbows flexed and pointed to feet. Let fingertips pointing front.
  • Keep feet together, bent toes, let chin touch the floor, and look front.
  • Count 3, 2, 1, and lift yourself by straightening elbows. Look down at the mat. Keep core engaged and head level with heels. You will be over an arm plank.
  • Exhale, bend elbows, lower chest, and chin behind to the beginning point.
  • Perform 3-sets of 8-10 reps.

Tricep Dips

These target muscles of triceps and upper arm back muscles. It helps to tone these muscles to improve flabby arms.

How to do it?

  • Sit over a bench or sofa. Keep knees bend, legs near each other, feet level on the mat, elbows slightly bent, arms back of you, fingers pointing to the body.
  • Balance body over arms, raise hips over the bench or sofa and take two steps front side.
  • Slowly reduce your hips.
  • Right when hips are about to reach the floor, raise them by stretching your arms. It is a complete one repetition.
  • Bend elbows and let down hips. Perform 3-sets of 10-reps.


It is the best workout to perform doing a few arm workouts, especially floor dips. It will help to stretch the complete body.

How to do it?

  • Stand straight and place feet near to each other. Flex over and keep hands near feet. Keep legs straight.
  • Begin walking front using hands and keep legs straight.
  • Stop when you in an arm plank or form a push-up position.
  • Begin taking small steps front using legs and stop feet near hands. Perform 3-sets.

Floor Dips

This exercise targets triceps or muscles in the back of the upper arms. Toning these muscles helps to prevent flabby arms.

How to do it?

  • Sit over a mat. Keep knees bent, bring legs near, feet flat over the mat, keep arms behind you, bend the elbow, and fingers pointing to the body.
  • Raise body till arms is completely stretched.
  • Hold this pose for one moment. Flex elbows and get the body back to the beginning point. Don’t allow hips to reach the floor before doing one set.
  • Perform 3-sets of 10-reps.

Plank Up-Downs

Planks help to develop core strength and improve arm shape. They work on biceps, shoulders, core, and triceps.

How to do it?

  • Form the Dog pose by keeping palms flat over the mat, knees bent, neck neutral, and spine straight.
  • Stretch legs behind, one at a time. Balance arms stretched and the spine, head, hips in a straight line. It is your beginning position.
  • Balance upper body on the left palm, fist right palm bent right elbow, and keep right forearm over the floor. Flex left elbow a little to manage this move.
  • Keep the right palm flat over the floor, followed by the left palm. Perform three sets of 10-reps.

Plank Taps

Plank taps are best for developing arm strength.

How to do it?

  • Form a plank position, keep core engaged, neck neutral, and look toward the mat.
  • Tap to left shoulder using right palm and keep back over the mat.
  • Tap right shoulder using right palm and keep it back over the mat.
  • Perform 3-sets of 10-reps.

Half-Cobra Push-up

It is an amazing workout to reduce flabby arms. Do not perform this exercise if you have a lower back injury.

How to do it?

  • Rests on your stomach with your elbows angled back and near your body and hands-on one or the other side of your chest.
  • Propel yourself up (connecting with your rear arm muscles) into a half-cobra posture by elevating your chest off the ground. Assure your belly button is as yet reaching the ground.
  • When you propel yourself up, use your arms and not the body and hips.
  • Hold the position for 2-seconds and afterward come back to the beginning position.
  • Perform 3-sets of 5 reps.

Lateral Plank Walks

It is similar to step climbers, and require plank position and walk sideways.

How to do it?

  • Form a lateral arm plank position.
  • Keep core engaged and keep right palm and foot about 15-20 cm to right.
  • Get left foot and palm to the position where right palm and foot were at the starting point.
  • Do the similar on left and move from right to left. Perform 3-sets of 2-reps.
  • Get let foot and palm to the position where right palm and foot were at the beginning.
  • Do the same for your left and move right to left. Perform 3-sets of 2-reps.

Plank Rotation

Plank is best for the core, arms, and shoulders. It is an advanced plank pose, and you must begin with slow plank rotations before proceeding to the slow plank rotations before starting the fast version.

How to do it?

  • Form the plank position, keep the body at straight line, arms and abs tight, and keep elbows locked.
  • Raise body into a side plank, the heel on the heel, one arm reaching toward the sky, and the other locked tight into the pose.
  • Return to the plank position and perform it on the other side.
  • Plank rotation can be performed in two ways such as slow and fast.
  • When you perform it slowly, you get the practice of this position for a decrease of 8-seconds and feel the stretch. Try reaching as much as possible toward the back, expanding, opening the chest, and squeezing those shoulder muscles.
  • The slow version helps to tones up the muscles and make them stronger, burns the fat, and promotes metabolism.
  • While doing it fast, you are moving the rotations into a cardio movement. Complete the reps in the fast version by holding the pose for two seconds on both sides for one rep.
  • Perform three sets of 12-reps.

Spiderman Push-Up

This workout target triceps and biceps along with the glutes.

How to do it?

  • Begin with a plank or push-up position. Keep abs tight and engaged.
  • Stretch one hand outward to the side, reaching as far as you can, and raise your leg.
  • Flex elbows, go down in a push-up, flexing the leg and reaching the knee to the elbow at the same time.
  • Beginners or those who are unable to balance while raising their leg completely, and should flex the knee and keep the foot near the hand and perform a push-up.
  • Return to the starting position and perform it for the other side.
  • Perform 3-sets of 10-reps.

Reverse Plank Leg Lift

This arm workout without weights helps on the glutes, arms, and abs.

How to do it?

  • Get into the inverse plank position. The body must raise in a straight line, with only the feet and palms over the floor.
  • Make sure to lock your arms into position. Balance your weight over your arms. Engage the abdominal muscles all the time.
  • Raise one leg high in the air, depending on your flexibility, and then lower down.
  • Perform it using the other leg.
  • Alternate the move over each side and repeat at least for 10-times using each leg. Perform 3-sets of 10-reps.

Plank With Leg Lift

This workout is the opposite of the reverse plank leg raise. It is the best core workout and activates the biceps, triceps, wrist flexors, and extensors.

How to do it?

  • Form a plank position, hold the core upward. Keep elbows right below shoulders and keep breathing.
  • Raise left leg off the floor. Keep the leg stretched and hold it in this position for 3-seconds.
  • Reduce left leg and lift the right leg over the floor. Hold it there for three seconds and lower it down.
  • Perform 3-sets of 8-reps.

Single-leg Triceps Dips

This workout is effective and simple and one of the best things to work on arms.

How to do it?

  • Stand two feet away from one bench, sofa, or any sturdy object. Keep hands on it.
  • Raise one leg over the floor and stretch it.
  • Bend your elbows and lower hips.
  • Go back upward to the beginning point.
  • Perform 10-reps and then lower the leg. Repeat with another leg and perform 10-reps of one set.


Keep Breathing

Make sure to breathe in every move. Inhale and exhale properly with alternating.

Warm-up and do stretch

Make a routine with good warm-ups such as arm circle, shoulder rotation, forearm circle in clockwise and anti-clockwise, wrist rotation, and good stretch.

Spot reduction doesn’t appear

You have to exercise your whole body to get your desired results. These bodyweight workouts are necessary because they help tone, strengthen, and sculpt your target spots. At the same time, they work on other small muscles.

Keep all the moves rising

This workout recommends above are the beginners reps. You can do more reps with your comfort level and stamina. The idea is to challenge your body regularly. It is fine to lift your leg straight. Perform as much as possible for you and push your limit gradually but steadily.

In all the above workouts are performed without weights, hold this position continuously. If you feel tired while doing a workout of spiderman push-ups, do not lie flat over the ground. Form a plank to take a rest and take some breath.

The Benefits of Arm Exercises

Creating a strong upper body is important for overall fitness and health. Your workout routine should include activities such as arms, chest, shoulders, and back to live an active lifestyle. Here are the benefits of arm exercise.

Heart Health

Constant research into the cardiovascular system shows that strength training workouts such as bicep curls, weight lifting, and other arm exercises can help heart health. A healthy and strong heart can keep weight under control and prevent high BP, high cholesterol, high diabetes. Furthermore, stretching arms helps in muscle activity and build endurance. By improving heart health, arm exercise increase blood circulation and reduce heart disease risk. Increased blood flow raises the oxygen flow in the body and works positively for entire health.

Make Runners Faster

Although it can be tempting to believe that successful runners only require powerful legs, arms workouts promote endurance and speed.

Arm strength and size can benefit running performance in different types of runs. For strong shoulders and sprinting can create maximum forward propulsion, by offering extra thrust and catapulting the runner forward. During distance running, the optimal form also helps to tonearms that can rotate and move quickly.

The importance of upper body strength for healthy running performance should not be undervalued. The back and abdominal tissues play an important role in upper resistance, lowering unnecessary movement and raising front propulsion. Efficient energy variation from the body to the legs come from the right arm technique and provides optimal support for the legs.

Improve Your Workout

Add some upper body training to your exercise plan. Strength training can increase all types of workout such as stronger shoulders, swimmer, and arms to help move your body from the water and increase performance. Arm workouts also help to stimulate bones and improve the ability to lift weight. Stronger arms also lower the chance of bone diseases like osteoporosis.

Consequently, your position can also get enhanced by training muscles the stop bowing and improve confidence.

Expert’s Advice

How To Reduce Arm Fat In A Fast Way?

You must follow a low-calorie diet or low carb diet to reduce arm fat. Eat healthy foods and do regular exercises. Spot reduction is not possible unless you choose surgery. Working on your arms with weight or without weight helps to lose arm fat.

Can You Lose Underarm Fat?

The underarm is a delicate part of the body and more prone to build fat. You can lose the fat of underarm by doing exercises, such as push-ups, triceps, knee push-ups, wall push-ups, and planks ups and down. You can also do hammer curls, bicep curl, tricep extension, jumping jacks, rowing suing weight.

How To Prevent Arm Flab?

You must reduce 500 calories from your diet and do strength training and cardio bodyweight workout. Do arms targetting workout every alternate day.

How To Get Strong Arms?

Add foods in your diet such as rich calcium (fish, milk, berries, leafy greens, papaya, figs, dates, cheese, kidney beans, tofu, white beans, seeds, quinoa, and white beans).

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