Arm Exercises Without Equipment: Build Strength Anywhere

Bodyweight training can be just as effective as using weights when it comes to toning and strengthening your arms. The key? Form, repetition, and control. These exercises target all the major arm muscles—biceps, triceps, shoulders, and even your forearms—using only your body.

Here’s why they’re awesome:

• No gym or gear needed

• Easy to do at home, outside, or even in a hotel room

• Great for beginners and scalable for pros

• Helps build full-body stability and coordination

• Low-impact and easy on joints

• Can be done anywhere, anytime

When you focus on good form, use full range of motion, and really engage your muscles, you’ll be surprised at how much strength you can build—no dumbbells required.

Best Arm Exercises You Can Do Without Equipment

Let’s go over the most effective, beginner-friendly, and muscle-targeting moves you can do right now without touching a single piece of gym equipment.

1. Push-Ups

Good ol’ push-ups work your triceps, shoulders, chest, and core. Keep your hands just wider than shoulder-width apart and focus on a slow, controlled movement.

Try these variations:

• Knee Push-Ups: Perfect if you’re just starting out

• Diamond Push-Ups: Targets the triceps like a laser

• Incline or Decline Push-Ups: Use a low surface to adjust intensity

Push-ups are endlessly customizable and can be scaled as your strength increases.

2. Arm Circles

They look easy… until you do them for a full minute.

How to do it:

• Stand tall with arms extended out to the sides

• Make small circles going forward for 30 seconds

• Then backward for 30 seconds

Want to spice it up? Add pulses, larger circles, or extend your time.

3. Triceps Dips (Using a Chair or Step)

Okay, so technically this uses a chair or step—but if you don’t have one, the edge of a sturdy bed or a low coffee table will work.

How to do it:

• Sit down, hands next to your hips on the edge

• Slide your body forward and bend elbows to lower down

• Push through your palms to lift back up

Tip: Keep those elbows tucked in to protect your shoulders.

4. Plank Shoulder Taps

This one’s sneaky. It looks like a core move, but it seriously works your arms—especially your shoulders and triceps.

How to do it:

• Start in a high plank position (wrists under shoulders)

• Tap your left shoulder with your right hand, then switch

• Keep your hips as still as possible

Want more challenge? Slow it down or add a push-up after each tap.

5. Wall Push-Ups

Perfect for beginners or as a warm-up. These target your triceps and shoulders.

How to do it:

• Stand a few feet from a wall

• Place your hands shoulder-width apart on the wall

• Lower your body toward the wall, then push back

To increase difficulty, use a lower surface like a countertop or bench.

6. Inchworms

A total-body movement that brings extra focus to your arms.

How to do it:

• Stand up tall, then bend at the waist to touch the floor

• Walk your hands forward to a plank

• Add a push-up if you want more fire

• Walk hands back and stand up

This move is a hidden gem for arm endurance.

7. Isometric Bicep Curls (No Weights Needed!)

You’ll look a little silly, but trust us—these burn.

How to do it:

• Pretend you’re curling something heavy

• Tighten your muscles as hard as you can and curl slowly

• Hold at the top for a second, then lower slowly

The key is to really contract the muscle like you’re lifting something massive.

8. Arm Pulses

Tiny movements, big burn.

How to do it:

• Raise your arms to shoulder height (front or sides)

• Pulse them up and down about 1 inch

• Go for 30-60 seconds

This keeps the muscles under constant tension—great for toning.

9. Superman Lifts

These target your shoulders, upper back, and arms.

How to do it:

• Lie face down, arms extended forward

• Lift arms, chest, and legs slightly off the ground

• Hold for a beat, then lower

You’ll feel it from shoulders to glutes.