Arm Exercises Without Weights

Introduction Arm Exercises

Arm Exercises Without Weights. Arm strengthening is a cornerstone of any comprehensive fitness program. So then strong arms are not just about appearances. Functionally, arm strength is necessary for many of life’s daily activities, such as carrying, lifting, pushing, and pulling.

While many traditional arm strengthening exercises involve weights and a gym. Here, quite a few exercises can help you strengthen and tone your arms without weights.

This article breaks down what muscles you should target for strong arms and teaches you some of the weight-free arm exercises to tone every muscle in your arms.

Arm circles

Arm Exercises Without Weights. This exercise focuses on the shoulder muscles and isometrically strengthens the biceps and triceps. You can make smaller or larger circles, but ensure that you maintain tension down your arm throughout the full set.


  1. Stand tall with your arms straight out to your sides and your muscles contracted down the length of your arm.
  2. Slowly make circles with your arms by rotating them around your shoulders while keeping them straight and your elbows locked with tension.
  3. Perform 25 repetitions in both directions. You can perform sets of large or small diameter circles to slightly change the effort required.
  4. This is one set try to do 3 sets or whatever you can manage.

Arm lateral raises

Arm Exercises Without Weights. This exercise targets the top of your shoulder and isometrically strengthens your biceps and triceps.


  1. Stand with your arms at your sides and your palms facing inward toward your hips.
  2. Keep your arms straight and raise them to the side until your body makes a “T” when viewed from the front.
  3. Slowly lower to the starting position.
  4. Repeat for 15 repetitions.
  5. This is one set try to do 3 sets or whatever you can manage.

 Plank Up-Downs

Plank-up-downs are a great exercise for your arms and core muscles. 


  1. Starting in a high plank with your palms lying flat on the floor, your hands as wider as your shoulder and your shoulder just stacked directly right above your wrists and your core and glutes muscles fully engaged in the process and your feet kept at your hips’ width.
  2. Now, lower your left arm such that your forearm is touching the ground.
  3. Do the same with your right such that you are fully engaged in a forearm plank position.
  4. Now, reverse yourself to get back to high plank again but make sure that your hips are not moving at all. This completes one rep.
  5. If you feel difficulty doing this, you can try further widening your legs
  6.  Do 10 repetitions. This is one set try to do 3 sets or whatever you can manage.

Knee Push Ups

Knee push-ups strengthen your pecs (chest), shoulders, arms, and abs.


  1. Kneel on the floor.
  2. Extend your arms and put your hands shoulder-width apart on the floor in front of you.
  3. Tighten your abs while you bend your arms, lowering your torso until your chest grazes the floor.
  4. Push the torso back up by straightening the arms. Slow and steady.
  5. Do this 10 times. This is one set try to do 3 sets or whatever you can manage. and repeat.

It’s critical to focus on the form

Chair Assisted Triceps dips

In addition to the triceps brachii, dips use the anterior deltoids in the front of the shoulders. And the pectoralis major and pectoralis minor of the chest as assisting muscles. 


Arm Exercises Without Weights. Dips are a versatile bodyweight exercise. They primarily target the triceps but also recruit the shoulders and chest muscles. You can perform dips while sitting on the floor or using a chair, stairs, or bench. If you have shoulder issues, it’s best to avoid this move.

  1. Sit on the edge of a chair with your feet firmly touching the floor. Your hands should be palms down and under your shoulders, resting on the edge of the chair next to your hips.
  2. Tighten your glutes and lift your hips off of the chair until your arms are straight.
  3. Bend your elbows and lower your body as low as you can until you start to feel your shoulders or back start to round forward.
  4. Press your hands into the chair and use your triceps muscles to push yourself to the starting position.
  5. Do 10 repetitions. This is one set try to do 3 sets or whatever you can manage.

Do these exercises Monday, Wednesday, and Friday for 2 Weeks


In Conclusion

Arm Exercises Without Weights. Strong arms are essential for just about everything you do in life. And so it is important that you work at keeping them strong enough to support you on a daily basis. So then places where many older adults have serious falls are on stairs. Bur with strong arms you can support yourself and prevent any fall

Important Note *

Remember that everyone is different, it is ultimately YOUR RESPONSIBILITY to find what your body responds to. So please do your due diligence before trying anything new, including getting Medical Advice to ensure your safety and peace of mind.

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