‘Armed’ with some good advice, you don’t need to hit the gym to keep your upper limbs in shape. Here are three ways you can strengthen and tone your arms without weights:

Arm rotations 

Stand with your feet hip-width apart and hold your arms out parallel to the floor, cupping both hands as if you’re holding a ball in each hand. Keeping your elbows locked, rotate your whole arm forward in a half circle so that the cupped hand goes from facing forward to facing behind you. Rotate back into your original position. Go back and forth as fast as you can.

Floor dips

Sit on the floor, knees bent and feet and fingers facing forward, like a crab. Lift your pelvis up until your body is in a reverse tabletop position. Don’t forget to tighten your abs, tuck your glutes.

Lower your body by bending your arms. Keep your butt off the floor so that your core and arm muscles remain active (if that’s too tough, then touch the ground only slightly before you push yourself back up). Keep repeating the dips.


This cardio move is a workout for your whole arm, simultaneously strengthening your abs and legs. Stand with your feet shoulder-width apart and your arms by your sides. While jumping up, spread your arms out over your head to form an “X” shape at the top. As you land, bend your knees slightly to soften your landing.

Do each move for one full minute, and then repeat them as you gain strength.

To get started with the best diet & training choices for your fitness or weightloss plan, sign up today and speak to our experts.

Get fit with HealthifyMe. Sign up here

Written by Team HealthifyMe

Team HealthifyMe

Team HealthifyMe is a collection of qualified health professionals, nutritionists, trainers and fitness coaches that work tirelessly to ensure a healthier and fitter future for all our clients. Trusted by the best hospitals in the country and guided by some of the best Medical Practitioners, Healthifyme.com combines technology and the latest in medical knowledge to deliver the best health and fitness solution for our clients. Sign up today at www.healthifyme.com and take the first step towards a healthier tomorrow.

Download HealthifyMe for Free


  1. On the off chance that you need to learn courses how to get conditioned arms without utilizing weights, underneath are some arm workout schedules you can do utilizing your own particular body weight. In any case, the way to conditioning up your overweight arms utilizing your own particular body weight is to do bunches of reiterations and to do these activities regularly. Here are some arm workout activities to manage without weights:

    Tricep Dips either on the floor or by utilizing a seat
    Bicep Curls
    Push-ups, for example, ordinary push-ups, wide push-ups, jewel push-ups, one-arm push-ups, turn push-ups, raised feet push-ups, jumper aircraft push-ups, Plyometric Clap push-ups, Spiderman push-ups, Marine push-ups, and so on.
    Arm circles

  2. I’ve been on this workout for nearly two years , but you should add what supplements we should use in these workouts.
    But I always wondering , does Barbell Hip Thrusts have any bad side effects on my back ?

    • Hi John,

      We generally do not recommend any supplements. Rather, it is recommended that you emphasize more on the ratio of macros that you derive naturally.

      Hip thrusts have its own advantages as well as disadvantages, it depends on the body type or your back bone alignment, so to be on a safer side, do perform body weight hip thrusts. Before performing make sure you have an expert helping you perform the correct posture.

      Hope this helps you!