Looking for a training plan to sculpt your upper body that you can do anywhere—with no equipment? Well, you’re in luck, because these arm workouts without weights check all the boxes.

“We are our own gyms,” says Allison Kalsched, CPT, a certified personal trainer who specializes in bodyweight workouts. “Yes, resistance training with weights is very beneficial, but your body is a weight, and with some creativity and commitment, you can gain strength.”

Meet the experts: Allison Kalsched, CPT, is a certified personal trainer who specializes in bodyweight workouts and the founder of AK+. Melody Davi, CPT, is a certified personal trainer and instructor with Obé Fitness.

Not to mention, anyone and everyone can do bodyweight workouts and see results. “For the beginner, there is less risk of injury with a dropped weight or snapped band, and for the more advanced, it's a way to play and develop new moves without the complication of extra equipment,” says Kalsched. “Our bodies are made to move in different directions and when we concentrate on those movement patterns without the distraction of outside equipment, we can do amazing things.” Here. For. It.

How To Strengthen Your Arm Muscles

Before you start flexing those arm muscles, it's important to make sure you can control your core, says Kalsched. “The muscles of the abdomen and the position of the rib cage and pelvis all contribute to successful and efficient muscle toning and strengthening in all the limbs,” she explains.

Once you're confident in your core, you want to include exercises that target all the muscles of the arm (biceps, triceps, latissimus dorsi, and deltoids).

  • Deltoids. The deltoids sit over the shoulder joint and connect to the humerus (upper arm) and the clavicle (collarbone), says Kalsched. “It moves the arm away from the midline of your body toward the side and is responsible for flexion (moving forward away from the body toward an overhead position) and extension of the arm (back behind your body),” she explains. And yes, you use your deltoids *all* the time. Think: raising your arms to reach something in a high cabinet, lifting your arms for a hug, or even scratching your back.
  • Lats. The lats are the large back muscles and primarily involved in arm movements and stabilizing your spine, says Kalsched. The lats run from the shoulder blade to the hips. “It’s responsible for internally rotating our shoulder blade, while also working to adduct (move toward the midline of your body) the arm and extend the arm overhead,” she adds. In fact, anytime you pull something up or down, you’re using your lats.
  • Biceps. The biceps are often the star of the arm show because they’re located on the upper arm and connect the shoulder joint to the elbow joint, says Kalsched. “These muscles bend our elbow upwards toward our shoulder, and also help us swing the forearm out to the side when it’s bent at 90 degrees,” she explains. Biceps kick in when lifting up kids, holding a glass of water, swinging a tennis racket, or even turning the key in an ignition. But, they are just one piece of the strong-arm puzzle.
  • Triceps. The triceps are located on the back of the upper arm and made up of three distinct parts (the long head, lateral head, and medial head), says Kalsched. “It's the opposite of the biceps in that it straightens the arm at the elbow joint, so when you put down that glass of water, the triceps muscle is involved.”

How To Do An Arm Workout Without Weights

There are definitely benefits to, say, dumbbell arm workouts, but you can still train effectively without any equipment. Performing exercises primarily involving pulling and pushing can build serious arm strength, says Kalsched. Pulling moves include rowing patterns and pullups, and pushing patterns include pushups, presses, and planks, she adds.

“When you pull something light, like a bottle of olive oil off of a high shelf and bring it to the counter, you’re using your biceps muscles,” she says. “When you pull something heavier, like your own body, you’re creating a situation in which the muscle is required to exert more force to complete the task.” As a result, the muscle recruits more fibers and over time you get stronger.

The same can be said for pushing exercises, says Kalsched. For example, when you perform a triceps dip, you’re pushing your own weight up and down. Your own bodyweight can provide enough resistance to increase the size and strength of your muscles, she explains. Think about it: Your body weighs significantly more than the set of dumbbells in the corner of your living room.

The 18 Best Bodyweight Arm Exercises

Time: 15 minutes | Good for: arms, upper body | Equipment: none

Instructions: Choose six moves below. For each move, complete as many reps as possible in 30 seconds. Then continue on to the next move. Repeat this pattern of effort for all six exercises. Rest for one minute then repeat the entire circuit twice more for a total of three rounds. Davi suggests completing this workout two to three times a week for the best results.

1. Plank

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    How to:

    1. Start on the floor on hands and knees and place hands directly under shoulders.
    2. Step feet back, one at a time. (For more stability, bring feet wider than hip-distance apart, and bring them closer for more of a challenge.) Think about keeping elbows soft while pushing chest away from the ground.
    3. Maintain a straight line from the top of your head through heels, with gaze down just above fingertips.
    4. Engage abs, quads, and glutes. Hold for 30 seconds.

    2. Plank With Shoulder Tap

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    How to:

    1. Start in a high plank with feet wider than shoulder-width apart.
    2. Tap right hand to left shoulder while keeping hips still.
    3. Lower right hand to the floor.
    4. Tap left hand to right shoulder while keeping hips still.
    5. Lower left hand to floor. That's 1 rep.

    3. Mountain Climbers

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    How to:

    1. Start in a high plank, with your shoulders over your wrists, pelvis tucked, and ribs drawn toward your hips.
    2. Drive right knee toward chest.
    3. Replace the right foot on the mat and immediately repeat with the left knee.
    4. Continue alternating for 30 seconds.

    4. Side Plank

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    How to:

    1. Lie on side with right forearm flat on the floor, elbow under shoulder, and both legs extended, forming a straight line from head to heels. Feet can either be staggered for more stability or stacked for more of a challenge.
    2. Engage core and lift hips off the floor. Make sure you are not sinking down into your shoulder.
    3. Hold for 30 seconds, then switch sides and repeat.

    5. Bear Crawl

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    How to:

    1. Start in a tabletop position with wrists under shoulders, knees under hips, and neck aligned with spine.
    2. Keep a slight bend in elbows. Raise your hips slightly to lift knees off the floor while maintaining a flat back and core engagement.
    3. Slowly walk hands and feet forward to the top of the mat.
    4. Reverse the movement and walk hands and feet back to the end of the mat. That's 1 rep.

    6. Hand-Release Pushup

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    How to:

    1. Start in a high plank. (Your body should form a straight line from head to heels.)
    2. Keeping core tight, bend elbows to lower body all the way down to the floor.
    3. At the bottom, allow torso to rest on the ground as you lift hands a couple inches off the mat.
    4. Return hands to the floor.
    5. Push back up to the high plank. That's 1 rep.

    7. Tripod Pushup

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    How to:

    1. Start in a downward dog position—body should form an upside down "V" shape.
    2. Slowly bend elbows and lower forearms toward the ground until elbows nearly touch the mat.
    3. Push back up to return to the starting position with control. That's 1 rep.

    8. Triceps Circle

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    How to:

    1. Start on all fours with knees under hips, hands under shoulders, and spine neutral.
    2. Bend elbows to lower forearms and chest to almost touch the mat.
    3. Skim the mat with torso to bring nose past hands.
    4. Push into the mat with hands to extend arms to return to start. That's 1 rep.

    9. Modified Pushup

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    How to:

    1. Start on hands and knees (or a high plank position) with hands shoulder-width apart and extended. Engage core and glutes, pressing away from the floor and feel shoulder blades separate.
    2. Inhale and lower chest toward the floor.
    3. Push the floor away on an exhale, moving the entire body simultaneously. That’s 1 rep.

    10. Incline Pushups

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    How to:

    1. Stand arm’s length away from a chair, wall, bench, or whatever elevated surface you choose.
    2. Place both palms on the elevated surface slightly wider than shoulder-width apart with feet about hip-width apart.
    3. Bend elbows close to body as you lower to the surface.
    4. Once chest is close to the surface, push back up and extend arms to the starting position. That’s 1 rep.

    11. Triceps Dip

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    How to:

    1. Sit on the ground with heels under knees and palms flat on an elevated surface behind glutes (option to place on the floor) with fingers facing body.
    2. Lift butt to hover above mat. This is your starting position.
    3. Bend arms, elbows pointed straight back behind you, and lower butt to tap the mat.
    4. Extend arms to push back up to starting position. That's 1 rep.

    12. Superman To Pulldown

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    How to:

    1. Lie facedown with arms extended in front of you and legs behind you. Keep palms facing down.
    2. Lift legs and arms at the same time (pretend you're being stretched like a piece of taffy).
    3. Hold this position as you bend arms, squeeze shoulder blades together, and bring elbows to sides to create a "W" shape with upper body. (Note, band shown above is optional.)
    4. Reverse the movement and bring arms forward.
    5. Lower body back down to the starting position. That's 1 rep.

    13. Plank Up-Downs

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    How to:

    1. Start in a high plank position with hands under shoulders.
    2. Lower down to the right elbow
    3. Lower down to left elbow so that you are in a forearm plank, keeping knees, hips, and shoulders aligned.
    4. Next, put right hand back on the ground, pushing to straighten arm.
    5. Do the same on the left to return to the high plank starting position. That’s 1 rep.

    14. Plank Jack

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    How to:

    1. Start in a high plank position with hands under shoulders and feet close together.
    2. Jump feet apart a few inches.
    3. Jump feet back together. Keep hips steady and stable throughout. That’s 1 rep.

    15. Bear Plank Shoulder Tap

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    How to:

    1. Start on hands and knees with feet flexed and toes on the floor.
    2. Press into the ground to activate shoulder and chest muscles, engage core, and lift knees about 1 inch off the ground. Keep chin and head in a neutral position.
    3. Lift right hand to touch left shoulder, then return right hand to ground.
    4. Repeat with left hand to right shoulder. That's 1 rep.

    16. Scapular Pushup

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    How to:

    1. Start in a high plank position, with shoulders stacked directly over hands.
    2. Engage core and glutes, inhale, and squeeze shoulder blades (scapulae) down and together in upper back.
    3. Exhale and separate shoulder blades again, allowing back to move upward to the starting position. That’s 1 rep.

    17. Pushup To Side Plank

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    How to:

    1. Start in a plank position with hands slightly wider than shoulder-width apart.
    2. Engage core and squeeze glutes as you bend elbows and squeeze shoulder blades, lowering torso as far as possible while maintaining a straight body position.
    3. Pause, and then push back up to the starting position.
    4. Next, shift weight onto left hand, stack right foot on top of the left, roll right hip back, and extend right arm toward the ceiling. Keep body straight throughout the movement so you are in a “T” position.
    5. Bring right hand and foot back down to the floor and repeat on the other side. That’s 1 rep.

    18. Burpee

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    How to:

    1. Start standing upright.
    2. Squat down to plant palms on mat and jump feet back into a plank position.
    3. Perform a pushup, lowering chest to floor and back up to high plank.
    4. Jump feet back toward hands.
    5. Push down through heels to rise up and jump into the air, bringing hands over head.
    6. Land feet softly back on the mat. That's 1 rep.
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    Andi Breitowich

    Andi Breitowich is a Chicago-based writer and graduate student at Northwestern Medill. She’s a mass consumer of social media and cares about women’s rights, holistic wellness, and non-stigmatizing reproductive care. As a former collegiate pole vaulter, she has a love for all things fitness and is currently obsessed with Peloton Tread workouts and hot yoga.