And these arms exercises without weights are a solid way to put your muscles to the test too.
What are your arm muscles anyway?
At the top of your arms are yourshoulder musclesor your deltoids.
Katie Thompson
These muscles help move your arms forward, out to the side, up and down, and backward.
Finally, there are your biceps, or the muscles in the front of your upper arm.
These muscles assist in pulling movements, like pulling a car door closed or performing a row.
How do you get in an arms workout without equipment?
To be totally clear, its hard to workallyour arm muscles without equipment.
Just because these equipment-free arms exercises dont isolate the upper body doesnt mean they arent working it.
And trust us, youll feel the proof later.
How can you create an arms workout with these arms exercises?
The best arms workouts at home are the ones youll actually do, right?
Shoot for three rounds total.
That will prevent your chest muscles from becoming too fatigued!
A few of these exercises do require a surface, like a box, bench, or step.
And get ready to smoke out your arms in a bodyweight arms workout!
Plank Tap
Targets the deltoids, latissimus dorsi, triceps, glutes, and core.
Side Plank
Targets the the core (especially the obliques), latissimus dorsi, and deltoids.
Downward Dog to Push-Up
Targets core, pectorals, deltoids, and triceps.
Decline Push-Up
This is a push-up progression, which means its more challenging than a regular push-up.
Incline Push-Up
This is a push-up regression, which means its less challenging than a regular push-up.
The more elevated your upper body is, the easier it will be.
Lateral Plank Walk
Triceps Box Dip
Targets the triceps and pecs.
Body Saw
Targets deltoids, latissimus dorsi, glutes, and core.
Bodyweight Triceps Dip
Inchworm
Targets the deltoids, latissimus dorsi, glutes, and core.
Diamond Push-Up
Targets the triceps, deltoids, and pecs.
Forearm Plank to Dolphin
Targets the core, deltoids, rhomboids, latissimus dorsi, and quads.
Plank With Spinal Rotation
Targets the the core, glutes, latissimus dorsi, and deltoids.
Superman With Arm Extension
Targets deltoids, rhomboids, latissimus dorsi, glutes, and core.
Burpee With Push-Up
Targets the deltoids, triceps, pecs, core, legs, and glutes.
Plank Row
Works your deltoids, rhomboids, biceps, and core.
Dead-Stop Push-Up
Works your pectoral muscles, triceps, deltoids, and core.
