You can train your arms without weights by using pushing exercises for the triceps (close-grip push-ups, chair dips, pike push-ups) and pulling or self-resisted exercises for the biceps (table rows, towel curls, backpack curls). Do 3 sets of each close to fatigue, 2-3 times a week, and progress by moving to harder variations. The triceps are easy to train at home; the biceps take a bit more creativity, and this guide shows you how.
It helps to remember what makes arms look and feel stronger. The triceps, at the back of the upper arm, make up the larger part of your upper-arm muscle. The biceps at the front bend the elbow and turn the palm up. The shoulders sit on top and shape the whole upper body. A good arm workout without weights trains all three, and since none of them work in isolation, compound moves like push-ups and rows do most of the heavy lifting.
Triceps: the easy part
Any exercise where you straighten your elbows against your bodyweight works the triceps. Three are especially effective.
Close-grip (diamond) push-up
Start in a push-up position with your hands closer than shoulder-width, under your chest. Index fingers and thumbs can touch to form a diamond, or simply keep hands about a hand-width apart if that's kinder to your wrists. Lower your chest toward your hands with elbows travelling back along your sides, not flaring out, then press up. Easier: hands on a table, sofa arm or kitchen counter, or knees on the floor. If regular push-ups are still a challenge, work through our push-up progression first.
Chair dips
Sit on the edge of a sturdy chair that can't slide (put its back against a wall). Hands next to your hips, fingers forward. Slide your hips off the seat, then bend your elbows to lower until your upper arms are roughly parallel to the floor, keeping your back close to the chair. Press back up. Bent knees make it easier, straight legs harder. Go only as low as your shoulders are comfortable; full technique is in our guide to chair dips at home.
Pike push-up
From a push-up position, walk your feet in and lift your hips high so your body makes an upside-down V. Bend your elbows to lower the top of your head toward the floor in front of your hands, then press back. This shifts the work to the shoulders and triceps. Our shoulder workout without weights covers more overhead pushing moves.
Biceps: the creative part
The biceps pull. Without a bar or dumbbells, you need something to pull against: a sturdy table, a towel, or your own other limb.
Table row (inverted row)
Lie on your back under a solid, heavy table that won't tip, with your chest under the edge. Grip the edge with palms facing you (this brings in more biceps), body straight, heels on the floor. Pull your chest up toward the table, squeeze your shoulder blades, then lower slowly. Safety first: test the table thoroughly before you trust it with your weight; a lightweight or folding table is not suitable. Bending your knees makes it easier. This is also one of the best moves in our back workout at home.
Towel curl (isometric)
Sit on a chair, loop a towel under one foot and hold both ends with palms up, elbows at your sides. Curl up while resisting with your leg, so the movement is slow and hard, about 4 seconds up and 4 seconds down. Your leg sets the resistance. Alternatively, stand on the towel and pull up as hard as you can for 20-30 seconds at three different elbow angles.
Backpack curl
Fill a backpack with books or water bottles, hold it by the top handle or straps, and curl it like a dumbbell. Keep your elbows pinned to your sides and lower slowly. It's not elegant, but it works, and you can adjust the load easily.
Shoulders and forearms: the finishers
Plank shoulder taps
From a high plank with feet a little wider than hip-width, lift one hand to tap the opposite shoulder, keeping your hips from swaying. Alternate. This builds shoulder stability and core strength.
Plank up-downs
Start in a forearm plank. Press up onto one hand, then the other, into a high plank, then lower back down one arm at a time. Alternate the leading arm. Great for triceps endurance.
Towel wring and dead hangs
Twisting a rolled-up wet towel hard in both directions works your grip and forearms. If you have a pull-up bar or a sturdy playground bar, hanging for 20-40 seconds is excellent grip training too.
The workout
Warm up with arm circles, shoulder rolls and 10 easy incline push-ups. Then:
- Close-grip push-up: 3 x 6-12
- Table row (palms facing you): 3 x 6-12
- Chair dips: 3 x 8-15
- Towel curl or backpack curl: 3 x 8-12 per arm, slow
- Pike push-up: 2 x 6-10
- Plank up-downs: 2 x 30 seconds
Rest 60 seconds between sets. You can pair exercises 1+2 and 3+4 as supersets (one straight after the other, then rest) to save time; total time is about 25 minutes. Pick a variation that leaves you with just 1-3 good reps in reserve at the end of each set.
Weekly plan
Arms recover quickly, but they also work in almost every upper-body exercise. Two or three sessions a week on non-consecutive days is enough, for example:
- Monday: arm workout
- Wednesday: legs and core
- Friday: arm workout or a full-body session
- Weekend: active rest
How to keep progressing
- Raise the reps toward the top of each range, then switch to a harder variation and start back at the bottom.
- Lower slowly: 3-4 seconds down on push-ups, dips and rows.
- Add a pause at the bottom of push-ups and dips.
- For rows, straighten your legs or elevate your feet on a chair.
- For curls, add books to the backpack.
Common mistakes
- Flaring elbows in close-grip push-ups. Keep them tucked; flared elbows shift work away from the triceps and can irritate the shoulders.
- Dropping too deep in dips. Going lower than comfortable puts strain on the front of the shoulder. Stop at roughly 90 degrees.
- Swinging the backpack. Momentum takes the work away from the biceps. Lower slowly.
- Training only arms. Bigger moves like push-ups, rows and pike push-ups build arms better than isolation work alone. If you want bigger arms, overall upper-body strength and enough protein matter more than any single curl variation.
Who should be careful
If you have wrist pain, do push-ups on your fists or on push-up handles, or against a counter. Dips can aggravate existing shoulder problems; replace them with close-grip push-ups if they cause pain. Check any table or chair carefully before putting your bodyweight on it, and stop any exercise that causes joint pain rather than muscle effort.
FAQ
Can you get bigger arms without weights?
Yes, especially as a beginner, as long as you train close to fatigue and keep progressing. Bodyweight work is very effective for triceps; biceps benefit from pulling moves like table rows and some added load such as a backpack. Read more in Can You Build Muscle With Bodyweight Exercises?
Do push-ups work the biceps?
Only a little. Push-ups train the chest, shoulders and triceps. The biceps are mainly trained by pulling and curling movements.
How long should an arm workout be?
20-30 minutes is plenty. Quality sets close to fatigue matter more than total time.
Can I do this arm workout every day?
It's better not to. Muscles need recovery to adapt. Train arms 2-3 times a week with other workouts or rest in between. If you'd like someone else to do the planning, FIThim builds each day's workout for you from its library of 152 exercises.