5 Super Effective Arm Workout You Can Do At Home Without Weights

Freestyle workout
Antriksh Jaiswal

In today’s fast-paced life it must be very difficult for you to hit the gym or work consciously on your fitness. This busy life has certainly put a lot of strain on your fitness goals. Indeed it has become increasingly difficult for you to drive to the gym, workout for an hour and then drive back. At the end of the day, you need to remember that skipping exercises is not an option.

There is a saying which goes like this, “Your body is one of the greatest weight equipment.” When this is the case then the place is not a barrier to perform various exercises. You can effectively workout your arms at home without hitting the gym. Always remember that your arm consists of several segments that together make it one of the most useful and complex tools of the human body.

Well built arms have its aesthetic and physical benefits. So what are you waiting for? Jump out of the bed and start with these arm exercises at home.

#1 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.

Also, read 5 Killer Arm Workouts You Can Do at Home - Arm Workouts Without Weights.

Next Ups: Plank Ups

#2 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: Burpee Push Ups

#3 Burpee Push Ups


Some might disagree but burpee push up is an amazing bodyweight exercise that builds muscle. This exercise is usually associated with burning fat but let me tell yo 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.


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.

Next Up: Spiderman Pushups

#4 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.

Next Up: Diamond Push Ups

#5 Diamond Push Ups


This exercise emphasizes 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.

Edited by Amar Anand


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