8 Effective Arm Workouts at Home – No Equipment Needed

These easy arm workout at home without equipment require. Get stronger and more defined arms with these simple exercises.

In general, arm exercises are one of the most performed when training the body. These exercises are typically performed to achieve much stronger and more defined arms, while at the same time giving you the ability to carry more weight and perform more complicated exercises.

It is not necessary to train in a gym or have large training equipment to get big, strong muscles. You can get really strong and fit arms using your own body weight, plus you don’t need a lot of space.

To help you get more exercise at home, we show you 8 arm workout you can do at home without any equipment .

8 Arm Workout At Home Without Equipment

1. Arm circles

The arm circle exercise helps strengthen your shoulders and arms with simple but quite effective circular movements. Follow these steps to do it:

  1. Stand with your feet shoulder-width apart. Extend both arms out to the sides to form a T with your body.
  2. Slowly rotate your shoulders and arms to make forward circles approximately 30 centimeters in diameter.
  3. Continue for 15 circles, then reverse directions and complete 15 rotations in the opposite direction.
  4. Perform 3 series in total.

2. Tricep dips

For this exercise you will only need your body weight. You can do it on the floor, opt for the support of a sofa, a bench, a chair or even a sturdy table, so that it can serve as a base for your arms.

  1. Place your hands shoulder-width apart on the furniture you are leaning on.
  2. Move your pelvis and bottom forward so that there is a space of 3 to 6 inches between your back and the object, which will give you free space while performing the dips.
  3. Bend your legs at a 90-degree angle, with your feet planted firmly on the floor or extend them out in front of you (but don’t lock your knees).
  4. Slowly lower your body backwards. Focus on engaging your triceps.
  5. Complete 3 sets of 12 repetitions.

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3. Push Press Biceps Curl

You can use weights for this exercise, but it can be just as effective with some household items that you probably have at your disposal, such as a can of food or a large bottle of water.

This exercise is especially aimed at the biceps muscles, but at the same time it also exercises the deltoids and core. Follow these steps to run it:

  1. Stand with your feet hip-width apart and your back straight.
  2. Hold your household item in one hand, palm facing forward and arm extended downward.
  3. Keep your elbow close to your body as you curl your biceps, lifting the object toward your shoulder in a controlled motion.
  4. Turn your hand outward so that your palm and wrist are facing the ceiling as you press the object upward above your head.
  5. Extend your arm all the way up.
  6. Slowly lower your object in the same way it came, until your hand is at your side in the starting position.
  7. Complete 8 repetitions with one arm and then switch to the other.
  8. Perform 3 series on both arms.

4. Plank with lateral displacement

The lateral plank is perfect for strengthening your abs and arms at the same time . You simply have to do a traditional plank while moving from one side to the other.

Set a timer for 1 minute to start this exercise and follow these steps to do it:

  1. Start in an elevated plank position, with your arms extended below your shoulders and your palms planted firmly on the floor.
  2. Extend your legs behind you, with your toes pressing into the floor. Your core should be engaged and in line with the rest of your body.
  3. Instead of staying in a static position, move your hands and feet to the side. Take 2 or 3 steps in one direction (or as many as your space allows).
  4. Then, return to your starting point and take the same number of steps in the other direction. Continue walking from side to side until time is up.
  5. Extend the exercise by 30 seconds or more if you need a little more difficulty.

5. Kickboxing punches

All athletes who have ever attended classes in a ring or simply done kickboxing cardio know very well that striking exercises help burn a lot of calories . At the same time they tone and strengthen your arms and upper back.

  1. Start by getting into a position with your feet hip-width apart.
  2. Raise your right arm at a 45-degree angle, with your fist just below your jaw.
  3. Extend your arm across your body while hitting your fist against an imaginary target in front of you. Power your punch but don’t overextend your shoulder muscles.
  4. Throw 15 strong punches with one arm, then switch to the other arm.
  5. Complete 4 sets for each arm.

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6. Push-ups with twist

This move goes far beyond standard push-ups. This full body exercise will help you tone your arms, back and shoulders.

  1. Start in an elevated plank position, then lower yourself for a traditional push-up.
  2. Returning to the starting position, lift one arm off the ground and extend your hand upward.
  3. Roll onto your back, planting your free arm on the ground, but on the opposite side, just behind you.
  4. Raise your other hand up as you twist into an elevated plank position.
  5. Lower yourself into a pushup and repeat again (rotating from side to side).
  6. Complete 10 push-ups for one set. There are three series in total.

7. Side Plank

Although the lateral plank is typically considered an oblique exercise, this exercise also works the shoulders and arms. Do it as follows:

  1. Lie on your right side on the floor and lift your core.
  2. Press your forearm into the floor for stability. Your supporting arm and shoulder should be at a 90-degree angle.
  3. Extend your legs and then support yourself with the help of your feet. Your torso should form a relatively straight line with your neck, head, and legs.
  4. Squeeze your arm as you stretch it up as far as you can.
  5. Hold the position for 30 seconds and then switch to the left side for 30 more seconds.
  6. Complete 2 sets for each side.

8. Superman

This is a fairly complete exercise, for which you do not need any training equipment. Helps strengthen the lower back, glutes and shoulders.

  1. Lie face down with your arms and legs extended.
  2. Engage your glutes and shoulders while simultaneously lifting your arms, chest, and legs off the floor.
  3. Hold this up position for 3 seconds. You will look like Superman flying through the air (hence the name of the exercise).
  4. Slowly return to the starting position.
  5. Complete 10 superman during a series. There are 3 series in total.

Keep reading: Just 1 exercise to tone your abs, arms and glutes in 5 minutes

Share these great arm workouts with all your friends. They’ll thank you later when they have stronger, more defined arms!