Easy Arm Exercises You Can Do At Home Without Equipment

Do you want to strengthen your arms? Let’s face it, it’s uncomfortable to feel this part of your body shake every time you wave from afar, so keeping your body active through exercise is essential.

Although there are many exercises for arms, here we show you one that you can do at home or outdoors, since you will not need anything, only your body, and discipline. Also, do not forget that a good diet is essential.


  • Start on all fours with your hands on the floor, slightly wider than vertical with your shoulders, but in line with them.
  • The body should form a straight line from the shoulders to the ankles.
  • Squeeze your abs to the maximum and keep them tight.
  • Lower your body until your chest almost touches the ground, making sure your elbows are tucked in close to your torso.
  • Pause and return to the starting position.
  • Do 20 reps.

Tricep Dips

  • For this exercise, also known as Make sure to keep your butt and lower back close to the chair (or whatever object you’re using) to maximize the benefits of this exercise.
  • Do 10 reps. triceps dips, you just need a chair, a bench, a couch, or a step and you’re good to go.

One-arm biceps curl with resistance

  • Start with the right arm, for this you must be standing or sitting.
  • Then we are going to put the left hand on top of the right, exerting a little force.
  • The right arm should be bent towards the shoulder.
  • Go back to the starting position.
  • You must repeat the movement several times.

Continuous punches

  • You have to stand up, then bend your arms and bring your hands up to your chin.
  • Extend your right arm, as if you were punching the air, and pick it up again.
  • Repeat the movement, but increase the speed, do it like this for 30 seconds.
  • Switch arms and continue doing so for 2 minutes.

Flexion on the wall

  • Stand facing a wall, at arm’s length. Inhale and push off the wall until your hands are straight and your chest and chin move away from the wall to complete one rep. Do 20 reps.
  • Place your palms on the wall a little more than shoulder-width apart.
  • Exhale, bend your elbows to bring your chest and chin closer to the wall while keeping your legs and palms static.

Reverse Plank

  • Begin sitting with your legs extended, your back slightly bent, and your arms outstretched, with your palms on the floor and your fingertips toward your butt.
  • Inhale and, using your core, lift yourself off the ground so your body forms a straight line from head to toe. Let your head fall back so your neck is in line with your spine. Hold this position.
  • Start with 10-15 second increments and hold for as long as you are able to maintain proper form.