15 Arm Workouts Without Weights To Lose Arm Fat Fast At Home

Arm exercises are good for shedding arm fat. They strengthen and tone the arms as well. Thankfully, you can do arm exercises without weights at home to get the same benefits of weighted arm exercises. Yes, you heard that right! You don’t need dumbbells or any other equipment – just your body weight. Do these 15 effective arm exercises without weights to lose arm fat fast. Let’s begin!

How To Build Arm Muscles Without Weights

Jesse Feder, RD, CPT, CSCS, says, “You can most definitely build arm muscle without lifting weights. Besides sufficient protein and calorie intake, all you need to build arm muscle is resistance. This can be in the form of your own body weight, resistance bands, and even water resistance.”

Matt Claes, Personal Trainer, explains, “For bigger and stronger muscles like the ones in your legs, it can be challenging to create enough resistance with just your body weight. However, because the arm muscles are smaller and weaker, you don’t need as much resistance to activate muscle growth processes. If you get creative, your body weight can be more than enough.”

Jesse adds, “Calisthenics is a very popular form of exercise that typically only uses your own body weight to get stronger and bigger. Common upper body movements that can build arm muscle include push-ups, dips, pull-ups, and chin-ups. Additionally, you can use resistance bands to do bicep curls, shoulder presses, shoulder front raises, and lateral raises.”
Here are some of the easiest exercises one can follow to achieve picture-perfect toned arms in no time.

15 Effective Exercises For Toned Arms Without Weights

1. Arm Circles (Warm-up)

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Steps To Do Arm Circles

• 1. Stand straight with your arms by your sides.
  2. Lift your arms laterally to the shoulder level, with the palms facing away.
  3. Start circling your arms in the forward direction without bending or flexing your elbows.
  4. Complete 10 reps and then circle your arms in the opposite direction for 10 reps. Do 3 sets of 10 reps.

2. Wall Push-ups

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

Steps To Do Wall Push-ups

• 1. Stand in front of a wall, about 1-2 feet away.
  2. Raise your arms and place your palms on the wall, slightly wider than shoulder-width apart. Your fingertips should point up.
  3. Keeping your legs stationary, bend your elbows, and bring your chest and chin close to the wall. This is your starting position.
  4. Take a deep breath, exhale, and push the wall until your elbows are slightly bent, and your chest and chin are away from the wall.
  5. Inhale and go back to the starting position. Do 3 sets of 10 reps.

3. Push-ups

This exercise is slightly challenging because you will need to balance your body on your palms and toes. Your core strength is put to the test. Jordi Sadurní, a cycling coach and a personal strength trainer, says, “Push-ups are a good option for developing the back of the arms (triceps). This is especially true when the push-ups are performed with a narrow stance as the wider you go the more you activate the pecs and the less the triceps.”

Steps To Do Push-ups

• 1. Lie down on the mat, facing the floor.
  2. Place your palms flat on the floor, beside your chest, arms shoulder-width apart, elbows bent and pointed toward your feet, and fingertips pointing forward.
  3. Keep your feet together, flex your toes, keep your chin on the floor, and look ahead.
  4. Count 3, 2, 1, and raise yourself by straightening your elbows. Look down at the mat. Keep your core engaged and your head in a straight line with your heels. Basically, you will be on an arm plank.
  5. Exhale, flex your elbows, and lower your chest and chin back to the starting position. Do 3 sets of 8-10 reps.

Stylecraze Says

Always look down at the ground while doing push-ups to avoid straining your neck.

Variations

You can do knee push-ups, wide arm push-ups, or diamond push-ups to strengthen your arms, chest, and shoulders.

Jesse says, “However, it is important to note that push-ups only work your shoulders and triceps in your arms and not your biceps or forearms. Therefore, you will not be able to build all the muscles of the arms. But you can definitely build parts of your arms by just doing push-ups.”

4. Tricep Dips

These target your triceps or the muscles present at the back of your upper arms. Toning these muscles will prevent flabby arms.

Steps To Do Tricep Dips

• 1. Sit on a bench or sofa. Keep your knees flexed, legs close to each other, feet flat on the mat, arms behind you, elbows slightly flexed, and fingers pointing toward your body.
  2. Balancing your body on your arms, lift your hips off the bench or sofa, and take two steps forward.
  3. Slowly lower your hips.
  4. Right when your hips are about to touch the floor, lift them by extending your arms. This completes one repetition.
  5. Bend your elbows and lower your hips. Do 3 sets of 10 reps.

5. Inchworm

This is a great exercise to do after doing a few arm exercises, especially floor dips. It will help stretch your entire body.

Steps To Do Inchworm

• 1. Stand straight and keep your feet close together. Bend over and place your hands near your feet. Keep your legs straight.
  2. Start walking forward with your hands. Keep your legs straight.
  3. Stop when you are in an arm plank or push-up position.
  4. Start taking small steps forward with your legs. Stop when your feet are near your hands. Do 3 sets.

6. Floor Dips

These target your triceps or the muscles present at the back of your upper arms. Toning these muscles will prevent flabby arms.

Steps To Do Floor Dips

• 1. Sit on the mat. Keep your knees flexed, legs close to each other, feet flat on the mat, arms behind you, elbows slightly flexed, and fingers pointing toward your body.
  2. Lift your body until your arms are fully extended.
  3. Hold this pose for a moment. Bend your elbows and bring your body back to the starting position. Do not allow your hips to touch the floor before completing one set. Do 3 sets of 10 reps.

7. Plank Up-Downs

Steps To Do Plank Up-Downs

• 1. Assume the Dog Pose by placing your palms flat on the mat, knees flexed, spine straight, and neck in a neutral pose.
  2. Extend your legs behind, one at a time. Keep your arms extended and the head, spine, and hips in a straight line. This is your starting position.
  3. Supporting your upper body on your left palm, fist your right palm, flex your right elbow, and place your right forearm on the floor (like elbow plank). Bend your left elbow a little to support this move.
  4. Fist your left palm, flex the left elbow, and place the left forearm on the floor. You are in the elbow plank position now.
  5. Place your right palm flat on the floor, followed by the left palm. Do 3 sets of 10 reps.

8. Plank Taps

These are excellent for building arm strength.

Steps To Do Plank Taps

• 1. Assume an arm plank position.
  2. Keep your core engaged, neck in a neutral position, and look at the mat.
  3. Tap your left shoulder with your right palm and place it back on the mat.
  4. Tap your right shoulder with your left palm and place it back on the mat. Do 3 sets of 10 reps.

Stylecraze Says

Make sure you keep your feet hip-width apart to avoid twisting your body as you exercise.

9. Half-Cobra Push-up

This is an amazing exercise that will get rid of all that flab in no time. Avoid it if you have a lower back injury.

Steps To Do Half Cobra Push-up

• 1. Lie down on your stomach with your elbows arched back and close to your body and hands on either side of your chest.
  2. Push yourself up (engaging your triceps muscles) into a half-cobra position by lifting your chest off the ground. Make sure your belly button is still touching the ground.
  3. When you push yourself up, use your arms and not the torso and hips.
  4. Hold the position for 2 seconds and then return to the starting position. Do 3 sets of 5 reps.

10. Lateral Plank Walks

Just like step climbers, lateral plank walks require you to be in a plank position and walk laterally.

Steps To Do Lateral Plank Walks

• 1. Assume an arm plank position.
  2. Keep your core engaged and place your right palm and foot about 15-20 cm to your right.
  3. Bring your left foot and palm to the position where your right palm and foot were initially.
  4. Do the same on your left, i.e., move from your right to your left. Do 3 sets of 2 reps.

11. Plank Rotation

Planks are great for your core, shoulders, and arms. Plank rotation is an advanced plank pose, and you must start with slow plank rotations before proceeding to the fast version.

Steps To Do Plank Rotation

• 1. Assume the plank position – body in a straight line, abs and arms tight, and elbows locked.
  2. Lift your body into a side plank – heel on heel, one arm reaching to the sky, and the other locked tight into position.
  3. Return to the plank and do it on the other side.

Plank rotation can be done in two ways – slow and fast.

• • When you do it slowly, you get to hold the position for a minimum of 8 seconds and feel the stretch. Try reaching as far back as you can, expanding, opening up the chest, and squeezing those shoulder muscles. The slow version tones up the muscles and makes you stronger, burns the fat, and boosts your metabolism.
  • While doing it fast, you are turning the rotations into a cardio move. End the reps in the fast version by holding the pose for 2 seconds on each side for one rep. Do3 sets of 12 reps.

12. Spiderman Push-Up

This move works on your biceps and triceps along with the glutes.

Steps To Do Spiderman Push-ups

• 13. Start in the plank/push-up position. Keep your abs tight and involved.
  14. Extend one hand out to the side, reaching as far as you comfortably can, and lift your leg.
  15. Bending your elbows, go down in a push-up, bending the leg and touching the knee to the elbow at the same time.
  16. Beginners, or those who cannot balance while lifting their leg completely, should bend the knee and put the foot near the hand and do the push-up.
  17. Return to the original position and do it on the other side. Do 3 sets of 10 reps.

13. Reverse Plank Leg Lift

This arm exercise without weights works on the arms, glutes, and abs.

Steps To Do Reverse Plank Leg Lift

• 1. Get into the inverse plank position. Your body must be raised in a straight line, with only the palms and feet on the floor.
  2. Make sure your arms are locked into position. Balance your weight on your arms. Engage the abdominal muscles all the time.
  3. Lift one leg high in the air, depending on your flexibility, and then lower it. Do it with the other leg.
  4. Alternate the move on each side and repeat at least 10 times with each leg. Do 3 sets of 10 reps.

14. Plank With Leg Lift

This exercise is the opposite of the reverse plank leg lift. It is a great core exercise and activates the biceps, triceps, and wrist extensors and flexors.

Steps To Do Plank With Leg Lift

• 1. Get into a plank position, hold your core up, keep your elbows right below your shoulders. Keep breathing.
  2. Lift your left leg off the floor. Keep the leg extended, and hold it in this position for 3 seconds.
  3. Lower your left leg and raise your right leg off the floor. Hold it there for 3 seconds and lower it.
  4. Do 3 sets of 8 reps.

15. Single-leg Triceps Dips

Single-leg tricep dips are simple and effective, and one of the best things you can do for your arms.

Steps To Do Single-leg Triceps Dips

• 1. Stand 2 feet away from a bench, sofa, or any sturdy object. Place your hands on it.
  2. Lift one leg off the floor and keep it extended.
  3. Flex your elbows and lower your hips.
  4. Get back up to the starting position.
  5. Do 10 reps and then lower the leg. Repeat with the other leg. Do sets of 10 reps.

These are 15 arm workouts without using weights you can do. Here’s what you should keep in mind when you do these exercises.