5 Killer Arm Workouts You Can Do at Home - Arm Workouts Without Weights

You can use your bodyweight to build your arms.
You can use your bodyweight to build your arms.
Antriksh Jaiswal

Don’t be surprised if I tell you that your arms are the first muscles that show toning results after a training routine. Your arms are the muscles that most people notice because well-built arms certainly look impressive. No-equipment arm exercises like the planks and push-ups also require you to engage your core, so this also helps you in squeezing in your abs too.

You don’t need to hit the gym to achieve toned arms. Even if you workout at home you will surely get the desired results. The weight of your body is an effective equipment in itself. Why not utilise this to the fullest? Your body is a storehouse of power and strength.

Many of you’ll believe that hitting the gym is the only solution to achieve your fitness goals. This should certainly not be the case. You can actually do arms workout at home. So come on and get started with these arm workout tips.

#1 Plank Ups


Plank Up is a compound exercise that targets your arms including the chest, shoulders and abdominal muscles. Plank ups rarely receive the credit they deserve but believe me this is a highly effective exercise.


Step 1: Start in a high plank position with your arms straight and your hands placed directly underneath your shoulders.

Step 2: Keeping your body in a strong plank position, lower down onto your right forearm, followed by the left, so you’re in a forearm plank.

Step 3: While keeping your core tight and squeezing your legs, push your right hand into the ground, followed by the left, to press back up to a high plank position.

Important Tips: Do 15-20 reps of 3 sets each. Avoid rocking your hips side to side or dropping. Do not drop your head and neck during the course of the movement.

Next Up: Spiderman Push Up

#2 Spiderman Push Ups


Spiderman push-ups work your arms along with your chest, shoulders and core. It helps strength, balance and flexibility, This exercise has an impact on your pectoral muscles, triceps and deltoids.


Step 1: Begin in a standard push up position. Your hands should fall under your shoulders while your body maintains a straight line.

Step 2: Now, as you bend and lower your upper body towards the floor, fold in your left knee so that it touches your left elbow.

Step 3: Pause for 5 seconds then straighten your arms and retrieve your left knee back to the original plank position.

Step 4: Now repeat the same on the right side as well.

Important Tips: Do 10-12 reps 3 sets on each side. Keep your spine neutral and straight throughout the exercise.

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Next Up: Dips

#3 Dips


Bench and upright dip are the two dips that you can do. The dip exercise is an efficient one which targets your triceps completely but it also strengthens your chest and shoulder fronts. The dip exercise is an efficient chest workout which also targets your triceps and shoulder fronts.


Step 1: You can use a bench or chair to place your palms on it. Stand with your back facing the bench and then hold on to the edge.

Step 2: Rest your heel on the ground with knees bent and arms straight and hips close to the chair. This is the part where you lift on your hands.

Step 3: Now lower down and bend your elbows until they are at 90 degrees. Do not let your back take the support of the chair.

Step 4: Push back to the starting position with your elbows pointing behind you throughout and continue the cycle.

Important Tips: Do 12-15 reps of 3-4 sets each. You can extend the legs on the floor or you can put your legs on another chair of the same height instead of bending it to make the exercise a little harder. Avoid this exercise if you feel pain in the shoulders.

Next Up: Diamond Push Ups

#4 Diamond Push Ups


This exercise emphasises all three heads of your tricep muscles and is one of the most effective and difficult moves to execute. It requires tremendous upper body strength to perform it. If mastered correctly it can give you great results.


Step 1: Begin by placing yourself in a plank position. Now move the position of your hands and place it under your chest.

Step 2: Spread your fingers with the thumbs and forefingers touching making a diamond shape.

Step 3: Now bend your elbows and go down until your chin or chest touches the ground. Make sure that your back is flat and not bent.

Step 4: Come back to the plank position by stretching your arms completely and repeat the same.

Important Tips: Do 10-15 reps of 3-5 sets each. Make sure that your torso remains rigid during the course of the exercise.

Next Up: Burpees Push Up

#5 Burpee Push Ups


Some might not agree but burpee push up is an amazing bodyweight exercise that builds muscle. This exercise is usually associated with burning fat but let me tell me that it does help in toning your arms as you do a push up when you go down. It works your arms, back, chest, core, glutes and legs.

Also, read 5 Best Arm Workouts For Women To Reduce Arm Fat And Get Toned Arms.


Step 1: Squat down and place your hands on the floor in front of you, just outside of your feet.

Step 2: Jump both feet back so that you’re now in plank position then drop to a push-up—your chest should touch the floor.

Step 3: Push up to return to plank position and jump the feet back in toward the hands.

Step 4: Explosively jump into the air, reaching your arms straight overhead and return back to the starting position.

Important Tips: Do this exercise for 60 seconds non-stop. Do not arch your back as it can lead to an injury or sprain. More focus should be on executing the push up in a proper form.

Edited by Kishan Prasad


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