Health and Wellness

15 Arm Workouts Without Weights To Lose Arm Fat


Flabby arms can be a common concern, but you don’t need weights to tone and strengthen your arms. In this blog, we will introduce 15 effective arm workouts that require no equipment, helping you shed arm fat and achieve sculpted, lean arms right in the comfort of your home.

1. Push-Ups

Begin in a plank position with your hands shoulder-width apart. Lower your body until your chest almost touches the ground, then push back up. Keep your core engaged throughout the exercise.

2. Tricep Dips

Sit on the edge of a sturdy chair or a step. Place your hands on the edge with fingers pointing forward. Slide your bottom off the chair and bend your elbows to lower your body, then push yourself back up.

3. Arm Circles

Extend your arms out to the sides, forming a T-shape. Make small circles with your arms, gradually increasing the size of the circles. Reverse the direction after a few repetitions.

4. Diamond Push-Ups

Get into a push-up position but bring your hands close together, forming a diamond shape with your thumbs and index fingers. Lower your chest to the diamond shape and push back up.

5. Plank Shoulder Taps

Start in a plank position, then lift one hand off the ground and tap the opposite shoulder. Alternate between hands while keeping your hips steady.

6. Reverse Plank Bridge

Sit with your legs extended in front of you and your hands placed on the ground behind your back. Lift your hips off the ground, creating a straight line from shoulders to heels.

7. Boxing Punches

Stand with your feet shoulder-width apart, then punch forward alternately with each arm, as if you are boxing. Engage your core and keep your movements controlled.

8. Pike Push-Ups

Assume a downward dog position with your hands on the ground and your hips raised. Lower your head toward the ground and push back up using your shoulder muscles.

9. Arm Scissors

Extend your arms straight out to the sides. Cross one arm over the other, then switch their positions rapidly, as if you are scissoring your arms.

10. Hand Release Push-Ups

Perform a regular push-up, but at the bottom position, lift your hands off the ground slightly, then place them back down and push back up.

11. Plank to Downward Dog

Start in a plank position, then push your hips up and back into a downward dog position. Return to the plank position and repeat.

12. Isometric Bicep Holds

Flex your bicep muscles and hold the position for as long as you can. Release and repeat for several sets.

13. Wall Push-Ups

Stand facing a wall and place your hands on the wall at shoulder height. Perform push-ups by leaning in towards the wall and pushing back.

14. Arm Raises

Hold your arms straight out in front of you at shoulder height. Raise them up and down, engaging your shoulder muscles.

15. Bear Crawls

Get on all fours with your knees slightly off the ground. Crawl forward using your arms and legs, engaging your core and arm muscles.


With these 15 arm workouts without weights, you have a variety of exercises to target and tone your arm muscles effectively. Consistency is key to achieving your desired results, so try incorporating these exercises into your fitness routine two to three times a week. Alongside regular exercise, maintaining a balanced diet and staying hydrated will help you lose arm fat and achieve stronger, more sculpted arms. Remember to listen to your body, start slowly, and gradually increase the intensity of your workouts as you build strength and confidence.

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