Equipment-Free Arm Exercises You Can Do at Home

While these exercises are useful for anyone, no matter your fitness level, they’re especially good for beginners. When you focus

While these exercises are useful for anyone, no matter your fitness level, they’re especially good for beginners. When you focus on just using your own body for resistance (and don’t add weights) it’s easier to learn proper form, which can help prevent potential injuries that arise when you start lifting heavier.Equipment-Free Arm Exercises You Can Do at Home

A few of these exercises do require a surface, like a box, bench, or step. Use a stair in your house, your sofa, a park bench, or any other similar and stable surface you can find.

Plank Tap

  • Start in a high plank with your palms flat, hands shoulder-width apart, shoulders stacked directly above your wrists, legs extended behind you, and your core and glutes engaged.
  • Tap your right hand to your left shoulder while engaging your core and glutes to keep your hips as still as possible.
  • Do the same thing with your left hand to right shoulder. That’s 1 rep.
  • Continue, alternating sides.
  • To make this easier, try separating your legs a little more.

Targets the deltoids, latissimus dorsi, triceps, glutes, and core.

Side Plank

  • Lie on your right side with your right hand directly underneath your right shoulder. Extend your legs and stack your left foot on top of your right, and then squeeze your abs and glutes to lift your hips off the floor. Extend your left hand straight up toward the ceiling.
  • Hold here for a set amount of time.

Targets the the core (especially the obliques), latissimus dorsi, and deltoids.

Plank

  • Place your palms flat on the floor, hands shoulder-width apart, shoulders stacked directly above your wrists.
  • Extend your legs behind you, feet hip-width apart.
  • Tuck your tailbone and engage your core, butt, and quads.
  • Hold here for a set amount of time.

Targets the deltoids, latissimus dorsi, glutes, and core.

Plank Up-Down

  • Start in a high plank with your palms flat, hands shoulder-width apart, shoulders stacked directly above your wrists, legs extended behind you, and your core and glutes engaged. Place your feet hip-width apart.
  • Lower your left arm so that your forearm is on the floor. Then, do the same with your right so that you’re in a forearm plank.
  • Reverse to return to a high plank. That’s 1 rep.
  • As you move, keep your hips as still as possible. To make this easier, try widening your legs a little more.

Targets the deltoids, latissimus dorsi, triceps, glutes, and core.

Push-up

  • Start in a high plank with your palms flat, hands shoulder-width apart, shoulders stacked directly above your wrists, legs extended behind you, and your core and glutes engaged.
  • Bend your elbows and lower your chest to the floor. Drop to your knees if needed.
  • Push through the palms of your hands to straighten your arms. That’s 1 rep.

Targets the core, pectorals, deltoids, and triceps.

Incline Push-up

This is a push-up regression, which means it’s less challenging than a regular push-up. The more elevated your upper body is, the easier it will be.

  • Get into a high plank with your hands on a box, bench or step, palms flat, hands shoulder-width apart, and shoulders stacked directly above your wrists. Extend your legs behind you, feet hip-width apart. Engage your core and glutes.
  • Bend your elbows and lower your chest to the bench.
  • Push through the palms of your hands to straighten your arms. That’s 1 rep.

Targets the core, pectorals, deltoids, and triceps.

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