No Equipment Arm Workout – 6 Exercises to Try at Home

Jaylene Huff
Arms, Workouts
Published: July 1, 2024
Updated: September 25, 2024

Maintaining a regular arm workout routine is crucial for building strength, improving posture, and enhancing overall fitness. Many people believe that achieving toned arms requires expensive equipment or a gym membership, but effective arm workouts can be done at home without any equipment.

Here’s a complete guide to a no-equipment arm workout that targets all major muscle groups in your arms, including the biceps, triceps, shoulders, and upper back.

Table of Contents

1. Shoulder Taps

This exercise strengthens your shoulders, and core, and improves balance. By maintaining a stable plank, you engage your abdominal muscles, which helps in stabilizing the entire body.

Starting Position

Get into a full plank position with your hands directly under your shoulders and your body in a straight line from head to heels.

Movement

Keep your hips as steady as possible. Reach your right hand to tap your left shoulder, then place it back in its starting position. Next, tap your right shoulder with your left hand. Continue alternating for 10 repetitions on each side, ensuring your hips remain stable throughout.

2. Walk Outs + Twist

This exercise targets your shoulders, core, and obliques. It also enhances flexibility and stability, making it a comprehensive movement that works for multiple muscle groups.

Starting Position

Stand at the end of your mat with your feet hip-distance apart.

Movement

Bend forward to reach your hands to the mat in a forward fold. Walk your hands out about a foot at a time until you reach a full plank position. Hold the plank for a second or two, then twist it into a full-side plank on your right hand. Rotate back to the regular plank, walk your hands back into the forward fold, and roll up. Repeat the sequence, twisting to the left side. Complete 5 repetitions on each side.

3. Down Dog Push Ups

This move strengthens your shoulders, triceps, and core while also stretching your hamstrings and back. It’s a dynamic exercise that combines strength and flexibility.

Starting Position

Start in a plank position with your hands under your shoulders and weight on the balls of your feet.

Movement

Lift your hips high into a downward dog position, feeling a stretch in your hamstrings and aiming to get your back as flat as possible. Shift your weight forward to bring your chest over your hands, coming back into a plank position. Hold for one second, then lift your hips back up into the downward dog pose. Repeat this sequence 10 times.

4. Shoulder Squeeze

This one focuses on the upper back and shoulders, improving posture and upper body strength. It’s particularly effective for those who spend long hours at a desk and need to counteract the effects of poor posture.

Starting Position

Lay on your stomach with your arms extended out in front of you.[/su_note]

Movement

Engage your abs and slightly lift your arms and legs a few inches off the mat. Squeeze your shoulder blades together as you pull your elbows down towards your waistline and lift your back into a slight extension. Focus on creating resistance through your arms. Repeat 15 times.

5. Swimmers

Swimmers enhance coordination and strengthen the entire posterior chain, including the shoulders, back, and glutes. This exercise is great for improving overall body balance and strength.

Starting Position

Lay on your stomach with your arms extended in front of you and your legs back behind you.

Movement

Engage your abs and lift your right arm and left leg a few inches off the mat. Lengthen through your fingers and toes, then lower to repeat on the other side. Complete 10 repetitions on each side.

6. Tricep Push Ups

Tricep push-ups target the triceps, shoulders, and chest. Keeping the elbows close to the body increases the intensity on the triceps, making it a more focused workout for the upper arms.

Starting Position

Begin in a plank position with your hands shoulder-width apart, directly under your shoulders.

Movement

Keep your abs tight and lower down into a push-up, ensuring your elbows stay close to your waistline. Press through your palms to push back up. Complete 10 push-ups. If needed, modify by lowering down to your knees.

Additional Tips to Get the Most From No Equipment Workout

Maintain Proper Form

Proper form is crucial for getting the most out of your workout and preventing injuries. Always engage your core, keep your back straight, and perform each movement with control. Rushing through exercises can lead to poor form and reduce effectiveness.

Focus on Breathing

Breathing plays a significant role in maintaining endurance and delivering oxygen to your muscles.

Inhale during the easier part of the exercise and exhale during the exertion phase. For example, inhale as you lower into a push-up and exhale as you push back up.

Warm Up and Cool Down

Warming up before starting your workout is essential to prepare your muscles and joints for the exercises. A simple warm-up could include arm circles, shoulder shrugs, and dynamic stretches. Cooling down with static stretches helps to reduce muscle stiffness and aids in recovery.

Guideline	Details
Stay Consistent	Perform the workout at least three times a week. Increase repetitions or sets as strength improves.
Stay Hydrated	Drink water before, during, and after the workout to support muscle function and recovery.
Listen to Your Body	Pay attention to pain or discomfort. Focus on correct form and avoid injury.

Create a Routine

While this arm workout is effective, it’s significant to balance it with exercises targeting other muscle groups.

A well-rounded fitness routine should include workouts for the legs, core, and cardiovascular system. Incorporating variety ensures overall body strength and prevents muscle imbalances.

Legs -Include exercises like squats, lunges, and calf raises to target your lower body. These exercises strengthen your legs and improve overall stability and endurance.
Core -A strong core supports all physical activities and improves posture. Incorporate planks, bicycle crunches, and leg raises into your routine to build a robust core.
Cardio – Cardio exercises like running, jumping jacks, or high knees improve heart health and stamina. Aim for at least 150 minutes of moderate-intensity cardio each week.

Conclusion

No equipment arm workouts are a convenient and effective way to build strength and tone your upper body. By incorporating exercises like shoulder taps, walk outs + twist, down dog push-ups, shoulder squeezes, swimmers, and tricep push-ups, you can achieve impressive results without the need for a gym. Also, you can combine these exercises with mini band arm exercises for better results.

Remember to focus on proper form, stay consistent, and listen to your body to maximize your workout’s benefits.