[5] Exercises at Home Without Weights to Build Arm Strength

Ways to gain arm muscle without lifting weights

Ways to gain arm muscle without lifting weights…

Nowadays, everyone wants to have strong arm muscles. As it helps in all daily life activities. It also helps in decreasing the risk of injuries and provides good posture.

As people want to build their arm muscles to look good and feel strong. But everyone can’t go to a gym or can’t have equipment at home.

Some people even doubt whether they can build their biceps and triceps without weights or not.

But you don’t have to worry. Professionals suggest that you can build muscles without all weight plates and barbells.

You can do this by trying arm exercises at home. It helps you a lot in gaining arm muscles and makes you feel good and strong.

Exercises that require you to use your body weight as resistance, can help you gain strength.

There are certain exercises such as push-ups, pull-ups, dips, sit-ups, planks, crunches, and some more that can help you in gaining arm muscles without lifting weights.

If you want to know how to gain arm muscle at home, then here are some ways to help you find your answer.

Let’s have a look at the ways of Ways to gain arm muscle without lifting weights…

Exercises to Gain Arm Muscle Without Lifting Weights

You can try these arm exercises at home through which you can gain arm muscles without lifting weights:

#1: Push Up

Push-ups help in strengthens the chest, triceps, and shoulders without any exercising equipment.

It may be challenging for you in the beginning. You can try to perform it on your knees instead.

At first, you have to lie down straight and put your palm on the floor beside your face. Try to lift your body upward with the help of your palm and foot, by straightening your arms.

Then after bending the elbow and lowering the chest to the floor. That is how we count 1 rep.

#2: Wall Angels

Wall angels help in strengthening the shoulders and triceps. It is considered a postural exercise as it improves the posture of the body.

Wall angels also help to improve shoulder mobility and reduce pain.

To perform this exercise, place the backside of the body against the wall. Then slowly glide your arms up and down the wall.

Try to do it in the shape of V. It decreases stress at the shoulder and helps to gain arm muscles.

#3: Plank Jacks

Plank jacks generally help to strengthen the chest, shoulders, and arms muscles. It is a combination of cardio and core-strengthening exercises.

It also helps in improving stability and maintaining your arm muscles. First of all, put your palms and feet together on the floor and keep the rest of the body in the air.

Keep your body straight, jump both feet out wide like V.  Stay in plank position and then jump your feet back together. You just have to do it for a certain period.

#4: Inchworm

Inchworm helps in so many things such as strengthening of muscles and stretching the muscles. It also increases blood flow.

To perform this exercise, start it by standing straight, putting your palms on your feet, and walking your hands away.

When you enter a plank position, step towards your hand and return to a standing position. You just have to crawl like a worm for a repetitive period.

#5: Arm Circles

Do you know how to build arm strength for beginners?

This exercise is generally for beginners who want their shoulder muscles to be strong and in a good shape. It strengthens the biceps and the triceps.

All you have to do is stand straight, keep both arms straight out on the sides, and slowly make circles with your arms.

Rotate your arms around your shoulders, perform these sets up to 3 times.

These are the best 5 arm exercises without weights.

All these above exercises are the best Ways to gain arm muscle without lifting weights


In this blog, we have discussed the exercises through which you can gain arm muscles without lifting weights. As we got to know it is possible to gain muscle with the bodyweight exercises.

In beginning, you may face some difficulties but over time it will be easy for you. You should also add volume and effort to exercise. But if you aim for muscular arms you need to extend your limits.

These exercises will help you a lot but you need extra methods and mechanisms to achieve your muscular arms goal.

You can also try supplements to boost the muscle growth: D-Bal Max Results for Muscle Building.

By Mike Harris

Mike Harris is a Registered Dietitian Nutritionist (RDN) and owner of the Sweat Guy. He is also award-winning health, wellness, and nutrition writer based in the USA. Armed with many training certifications and an exercise science teaching degree, Mike has been working for over 6 years now, helping others achieve optimum health.

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