10 Ways to Sculpt Your Arms Without Weights

Sculpt seriously strong arms with these 10 equipment-free, upper body exercises you can do anywhere.

10 ways to sculpt your arms without weights | www.nourishmovelove.com

I thought about titling this blog ‘your dumbbell-free ticket to the gun show’ ???! Too much? I thought so too. Seriously, I’ve got to stop writing so late at night because what I think is a good idea at 10pm, is not a good idea when I re-read it at 7am…

So in an effort to spare you from any unnecessary alliteration and not-so-clever jokes, I’m going to jump right into the workout. Because let’s be honest, you really came here to get sculpted arms. So let’s get to sculpting!

Typically my upper-body workouts consist of dumbbells or resistance bands, but there are plenty of effective moves you can do with just your bodyweight. But these 10 exercises won’t just strengthen and sculpt your shoulders, back, and triceps; many of these exercises also target the core.

It’s time to toss aside those dumbbells and get back to basics with a bodyweight-only upper body workout that you can do anywhere. 

{music: meghan trainor woman up, get more songs currently rocking my workout playlist here}

the workout: 10 ways to sculpt your arms without weights

In this workout you’ll do push-ups, planks, dips, and even some animal-inspired moves like ‘tricep bear crawl’ to seriously sculpt your upper body and core.

Complete 15 repetitions per exercise x 2 sets. All 10 exercises can be done using just your bodyweight, so you can do this workout anywhere.

  1. Plank Up
  2. Inverted Shoulder Push Up
  3. Side-Lying Tricep Press — right/left
  4. Superman + Lat Pull
  5. Staggered Push Ups
  6. Tricep Bear Crawl
  7. Plank + Wall Push
  8. Army Crawl
  9. Low Plank + Back Fly
  10. Reverse Table Top + Tricep Dip

see video above for complete workout and proper exercise form.

plank up – 15 reps

plank up

inverted shoulder push up – 15 reps

inverted shoulder push up

side-lying tricep press – 15 reps per arm

tricep press

superman + lat pull – 15 reps

superman + lat pull

staggered push ups – 15 reps

staggered push ups

tricep bear crawl – 15 reps

tricep bear crawl

plank + wall push – 15 reps

plank + wall push

army crawl – 15 reps

army crawl

low plank + back fly – 15 reps

low plank + back fly

reverse table top tricep dips – 15 reps

table top tricep dips

the outfit: inwood designs + vsx 

inwood designs floral leggings

vsx white muscle tank

garmin vivosmart

fitness outfit with floral leggings

the workout: 10 ways to sculpt your arms without weights

Complete 15 repetitions per exercise x 2 sets. 

  1. Plank Up
  2. Inverted Shoulder Push Up
  3. Side-Lying Tricep Press — right/left
  4. Superman + Lat Pull
  5. Staggered Push Ups
  6. Tricep Bear Crawl
  7. Plank + Wall Push
  8. Army Crawl
  9. Low Plank + Back Fly
  10. Reverse Table Top + Tricep Dip

What’s your favorite bodyweight-only, upper body exercise? Tell me in the comments below!

pin this workout

10 ways to sculpt your arms without weights | sculpt seriously strong arms with these 10 equipment-free, upper body exercises you can do anywhere. | www.nourishmovelove.com

5 comments
  1. Seriously, I love your workouts! I wish I lived in your area so I could take your classes live.

    • Thanks MaryEllen! This one is a really burner (i think it’s way harder than doing an upper body dumbbell circuit)! Enjoy! xo-Lindsey

    • Thanks Katie! I’m loving these new Inwood Designs floral leggings as well, especially for summer! And I totally agree and I think bodyweight workouts are just as hard, if not harder, than adding in weights! It’s amazing what you can do with just your bodyweight! PS — loving you Summer Strong Outdoor Workout too! xo-Lindsey