8 Bodyweight Arm Exercises You Can Do Without Weights

Arms may be toned and strengthened without expensive equipment. Planks, pushups, and arm circles can be done anywhere, anytime. 

1. Arm circle

This novice workout isometrically develops biceps and triceps and targets the shoulders. Make smaller or larger circles, but keep your arm tension throughout the set.

2. Arm front raise

It isometrically develops your biceps and triceps by targeting the front of your shoulder. Two soup cans or water bottles add weight to make this harder.

3. Arm lateral raise

It isometrically develops your biceps and triceps by targeting your upper shoulder. Two soup cans or water bottles add weight to make this harder.  

4. Wall angel

Stand with your back against a wall, knees bent, and feet 1–2 feet (0.5 meters) away. Your head, upper back, and tailbone should touch the wall.  

5. Downward Dog to plank

This exercise strengthens the chest, shoulders, and triceps. It’s an excellent way to begin building strength in the top of a pushup position.

6. Plank tap

Start in a pushup plank with hands under shoulders and arms straight. Maintain spine neutrality. Keeping your feet together makes the exercise harder. Widen your feet for ease.  

7. Pushup

Start in a pushup plank with hands under shoulders and arms straight. Maintain spine neutrality. Keeping your feet together makes the exercise harder. Widen your feet for ease.  

8. Triceps dip

Start in a pushup plank with hands under shoulders and arms straight. Maintain spine neutrality. Keeping your feet together makes the exercise harder. Widen your feet for ease.  

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