Arms get fat super fast and it takes a very long time to tone them. This is mainly because of your metabolism, hormones, or lack of motivation. Maybe a sudden weight gain has resulted in excess fat being deposited in this region. Nevertheless, diet is extremely important and so is the kind of exercise you do. These play a crucial role in determining whether you will lose fat in this region or not.

Let's look at some important pointers before getting into the workout:

a) Diet is a game-changer -  Carbs are important as they act as a source of energy. However, overloading on it will do more harm than good.


b) Protein intake is a must - 20-30 grams a protein will not only help you build muscles, but it will also help you cut down the fat.


c) Some exercises are a must - These include tricep dips and some variations of a push-up. You must do these religiously.


d) Do not train your arms every day - They might end up getting sore and hence, demotivate you from continuing with the regime. 3-4 days a week is more than enough.

1. Triceps Dip

Get a chair or something stable for performing this bodyweight exercise. The dip is a great move for your triceps, but it works your shoulders as well. To maximize the outcome of doing deeps keep your lower back and butt as close to the chair as possible. The deeper you go, the harder the exercises will be. It is among the best arm toning exercises for females without weights.

2. Push-Ups

Push-up is the ultimate upper body exercise without weight. It works your triceps, chest, shoulders, and even your abs. In case, you cannot do any full push-ups yet, do it on your knees first.

Also, you can do different variations to focus more on one particular muscle group. If your hand placement is wide, it works your chest more. While narrower hand placement gets more of your triceps. The Knee version is among the best arm exercises without weights for beginners.

3. Double Arm Biceps Curls


The best exercise to shape your biceps and strengthen your lower arms is the curl for sure. Do not worry if you have no dumbbells at home. Get a bottle of water, canned food, or your baby.

The only thing you have to pay attention to is to keep your elbows close to your body and do not use the momentum. It is among the best bicep exercises for girls.

4. Triceps Kick Back


Grab weights again and bend over while standing. Your knees should be a bit bent as well, but keep your back straight. Put your elbows as close to your torso as possible. Row your arms back towards the ceiling without moving your elbows away from your body. Do not use the momentum again. Do the move controlled and focus on your triceps muscles. You can do it with both arms or with a single arm.

5. Shoulder Press


As its name suggests, this exercise is for the shoulders, but it works your triceps as well. You can do it in a standing or a seated position.

While doing the move, lower your elbows a bit below your shoulders. When you press the weights, they should be in front of your forehead and not behind your head.

6. Up Down


This is very similar to the plank exercise, but it is not static. It tones your chest, shoulders, arms, and abs. So, it is an all-in-one upper body workout. Plus, since a lot of muscles work together it burns quite a lot of calories.



  • Breathe through every move - Inhale every time you start doing an exercise and keep alternating throughout.

  • Warm-up and stretch - Make sure you start any routine with a nice warm-up. Do the following:
    (a) Arm circles
    (b) Shoulder rotation
    (c) Forearm circles – Rotate the elbows clockwise and anticlockwise.
    (d) Wrist rotation – Make mini golf-ball-sized circles in both directions.
    (e) End with a nice stretch like Gomukhasana.

  • Spot reduction doesn’t happen - You have to work out your entire body to get the desired results. These bodyweight exercises are important because they help tone, sculpt, and strengthen your target spots. At the same time, they work on other minor muscles.

  • Keep all the moves progressive - The exercises suggested above are beginners’ reps. You can increase the reps or time limit according to your level of fitness and stamina. The idea is to challenge your body constantly. It is okay if you cannot lift your leg straight. Do as much as you can, and push your limits slowly but steadily.


In all the above arm exercises without weights, holding the position continuously is important. If you get tired while doing the spiderman push-ups, don’t just lie flat on the ground. Make plank your rest position, i.e., take a breath for a couple of minutes, holding the plank, and then start being the spiderman again.