Arm Exercises - Bodyweight

Other ways to work your Arms: Free Weight Machine Medicine Ball Resistance Tube Stability Ball Stretching

Exercises with your arms as the primary target:

  • Arm Circles

    This exercise requires no equipment and will tone your upper and lower arms as well as your shoulders and upper chest and back muscles.

  • Tricep Dip

    This exercise focuses on the triceps and must be done with proper form and a small range of motion in order to ensure that you are not sacrificing the health of your rotator cuffs.

Exercises with your arms as a contributor:

  • Plank

    The plank strengthens your upper body and your abdominals.

  • Push-ups

    Push-ups are a great way to build upper body, arm, and abdominal strength.

  • Advanced Plank

    The advanced plank is a great core strengthener and is easy to make more intense simply by holding the position longer.

  • Advanced Side Plank

    The advanced side plank is done with straight legs on one elbow to work one side of the body as well as your core balance.

  • Birddog

    This is a terrific back, shoulder, and hamstring strengthener.

  • Dead Bug Crunch

    This engages the TVA and external and internal obliques as you lift your head and stabilize your legs with a 90 degrees angle.

  • Intermediate Side Plank

    This side plank is done with one leg straight and one leg bent to take a little bit more weight off of the working arm.

  • Kneeling Hip Abduction

    A sure way to fatigue your hips and tone your outer thighs.

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