8 Bodyweight Arm Exercises You Can Do Without Weights

Arm strength and tone don't always require expensive equipment or hefty weights. Arm fitness can be improved by weightlifting. These eight bodyweight arm workouts shape arms at home, on the go, or without equipment:

1. Push-Ups

Traditional chest, shoulder, and triceps exercise. Bending elbows, lower body from plank position with hands shoulder-width apart, then push up.

2. Tricep Dips

Sit on a firm chair or bench with hands beside hips and fingers pointing forward. Lift yourself off the seat, bend elbows to lower, and straighten arms to restart.

3. Plank Shoulder Taps

Plank on your hands, focus your core, and tap one hand to the other shoulder. Switch sides while maintaining hip stability.

4. Diamond Push-Ups

Close your hands in a diamond under your chest. Bend your elbows to lower your body, then push up.

5. Chair Tricep Dips

Sit with hands on the chair's front edge. Lower yourself off the chair, bend your elbows, and push up using your triceps.

6. Arm Circles

Hold your arms at shoulder height apart. Make small arm circles and progressively increase their size. Reversal after a given time.

7. Plank Up-Downs

From a plank position on your elbows, push up onto your hands one arm at a time. Lower back to elbows, switching arms.

8. Bicep Curls with Isometric Hold

Hold your arms bent like dumbbells at shoulder height. Hold for 10-15 seconds before relaxing your biceps.

Also See

10 Exercises for Balancing for Seniors